Triceps

Upper cable pressdowns
sets...150x15(switch pulleys)/110x12,110x10

Decline dumbbell extensions
Sets...30x9,30x8,30x3,35x4,30x7

Seated dip machine
Sets....240x10,300x10,330x10,330x8(really hold the last reps isometrically till it felt like I was going to give out)

Reverse pressdowns
Sets....100x12,110x10,110x10


Biceps

Incline dumbbells warmup
Sets...25x15,25x15

EZ bar curls
sets....85x10,100x6,100x5,110x3,(110x4,70x7)

High pulley cable curls
Sets....40x15,50x15,60x11,70x9,80x6

Low cable pulley 21's
Sets...80,90

Biceps were extremely pumped today!! Tri's were also, but once I got going on Bi's forgot about tri pump!!

Did 3 sets of standing wrist curls with 60 lb. dumbbells.

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