Had a nice tricep/bicep/forearm day.

Power rack extensions
Sets....95x8,95x9,100x6,105x5(rest/pause 3 more reps)

Dip machine(position 1 middle)
sets...45x10,70x8,80x5

Dip machine(position 2 end)
Sets....80x10,90x9,100x8

Dip machine(position 3 beginning)
Sets....45x10,70x5

Superset upper cable pressdowns with upper cable extensions
Sets...150x10,150x12,150x10/100x10,120x8,130x8

Dumbbell kickbacks
Sets....25x10,30x10


Olympic bar standing curls
Sets.....95x10,95x10,105x6,110x4

Seated incline dumbbell curls
Sets....50x6,55x6

Preacher machine (position 2 end)really trying to concentrate on this area
Sets....45x8,55x7,60x6

Preacher machine (position 3 beginning)
Sets....60x4,50x5,55x4

Alternating standing hammer curls
Sets....35x10,35x9,40x6

Reverse preacher curls
Sets....55x6,55x6,55x6

Reverse wrist curls
Sets....100x20,135x15,135x12

Nice solid arm workout...though I did alot of exercises, I tried to keep the sets reasonable, 3 sets on some, only 2 on others and move on. Had a good burn going in both tri's and bi's.

---

Comments