triceps

reverse grip cable pulldowns:
10 x 70, 8 x 80, 6 x 90, 6 x 100

dips behind the back:
4 x 15 x bw

skull crushers:
10 x 45, 8 x 45, 6 x 55, 6 x 55

biceps

bb preacher curls:
12 x 35, 10 x 45, 8 x 45, 8 x 45

zottman curls:
10 x 15, 8 x 15, 6 x 20, 6 x 20

bb 21s
1 set 35, 1 set 45

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