Killer arm workout today...been doing tri's first, switched up to bi's first today. Had such a pump on bi's that my first set of extensions for triceps it was hard to get full range of motion due to my biceps being so full. Love it!!

Superset standing bicep curls with one arm isolation curls elbow inside knee
Sets....90x10,100x7,110x5,110x4/25x10,25x9,25x8(did one follow heavy set of standing as noted)

Standing cable curls
sets....130x8,150x7

Preacher machine position #2 (end)
sets....55x7,60x7,60x4

Preacher machine hammer grip curls
Sets....70x7,(40x15,60x4kind of reverse here for a real difference in drop set),75x5


Power rack extensions olympic bar
Sets...85x12,(90x7,90x2 R/P),100x5,100x5

Decline dumbbell extensions
Sets....25x12,30x8,30x8

Seated dip machine
sets....330x10,330x10...hold each last rep and follow with partials.lost count, till failure

2 handle push down dip machine position #2(beginning overload)
Sets....50x10,65x8,75x5

Reverse forearm curls(preacher bench)
sets....55x10,65x8,65x6

Followed with a nice ab workout. The entire workout took but an hour, so really moved pretty good through it.

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