Well, today was Biceps and triceps. I normally don't like doing them together, but each week I try to change things a bit, and this week is no exception. I must say, massive pump in both today!

Biceps....

Straight Olympic bar curls...8x95,6x105,2x115,5x105
Incline Dumbbell curls...6x50,6x60,6x55, supersetted with incline dumbbell curls light (to hit all fibers)..10x25,10x25,10,25..also flexed inbetween each set for more blood flow. This hurts!!
Preacher curls(close grip)...7x95,4x105,4x105(with a good spotter)
Cable curls...8x130

Triceps

Power rack extensions...10x120,10x130,10x140,,3x145
Straight bar upper pulley pushdowns(good form here)..10x130,9x155,8x165
Decline close grip benches....6x195,2x215,2x215(the idea is to go as heavy as possible here, even if you can only do a couple)
Cable kickbacks....12x40,12x50 (good form here, weight is not as important. The stretch at the end is needed)
Reverse grip upper cable pressdowns...10x100,6x120


Forearms

Seated dumbbell wrist curls...10x65,10x70,10x70

Head as fast as I can for my post workout drink!! LOL...

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