Arms,

Nice to do a little more work when I just do arms. Good pump and nailed them fast.

Short Bar Curl: 2 warms, 90/8 110/6,6
Close grip press: 2 warms, 165/8 175/6,7
Alt Db Curl: 40/10 45/7 drop sets
Rope Pressdown: 35/10 45/9,8
Con Curl: 30/13,11
1 arm pressdown: 17/15 20/9
Side ab work: 5 sets