Biceps

Heavy cheat curls supersetted with light dumbbell concentration curls. On heavy curls, the last 2 sets were done when completed, 5 partials and a static hold.(trying to work on bicep peak a bit)
(warmup)....45x12,45x10,75x6,95x3
Sets...115x6,115x5,115x6,120x3,120x3/25x10,25x10,25x10

Preacher curls
Sets...95x6,95x6,95x6

Cable curls(full range of motion on these)
Sets...130x6


Triceps

Power rack extensions supersetted with light upper cable pressdowns
(warmup)...45x12,45x10,65x6
Sets...85x10,95x7,100x4,100x3/100x10,110x10,110x10

Dips between benches
Sets...BWx10,BW+45x12,BW+90x10

Cable kickbacks supersetted upper cable reverse curls
Sets...40x10,50x12,50x10/100x10,110x8,110x8


Forearms


Standing wrist curls
Sets....65x10,70x10


Abs

Upper pulley cable crunches
Sets...120x10,160x15,160x12

Weighted leg raises
BW+10x10,BW+10x8,BW+10,6

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