i was in a rush so i only did 2 sets for the tri's and 2 for the bi's. this is because i woke up at noon and went shopping when i had to be at work at 4:30. hello laziness.
triceps
overhead db extensions:
10 x 40, 10 x 45, 10 x 45, 10 x 45
regular grip cable pushdowns:
12 x 90, 10 x 100, 8 x 110, 8 x 120
biceps
ez bar curls:
12 x 45, 10 x 55, 8 x 55, 6 x 55
bb 21s:
2 w/35lb bb
United Statestriceps
overhead db extensions:
10 x 40, 10 x 45, 10 x 45, 10 x 45
regular grip cable pushdowns:
12 x 90, 10 x 100, 8 x 110, 8 x 120
biceps
ez bar curls:
12 x 45, 10 x 55, 8 x 55, 6 x 55
bb 21s:
2 w/35lb bb