Triceps

Upper cable pressdowns
Sets....160x12,160x12,160x12

Power rack extensions
Sets....90x8,95x5,95x5,95x5

Decline dumbbell extensions
Sets.....30x8,30x6,30x5

Cable kickbacks
sets....40x10,50x12

Parallel bar dips(dumbbell stapped around waist)
Sets....80x8,80x7

Reverse grip upper pulley cable pressdowns
Sets....100x10,110x10


Biceps

Straight bar Olympic bar curls
(warmup)...50x15,70x8
Sets....95x10,105x6,115x4

Preacher curls
sets....95x6,95x6,105x4

One arm preacher Zottman curls
Sets....30x10,30x10

Incline dumbbell curls
Sets....50x7,55x5


Forearms

Superset ez bar reverse curls with wrist curls
Sets...30x45,30x45/30x25,30x20


Did nothing special today, stopped short of any forced reps, want to work the muscle with heavy weight, but not to where I can't recover from it. Fine line here, but hit it right today....

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