Arms workout:

The forearm has felt the best in many months, so with that, I really busted the biceps. Straight up weight and rep gains from last workout, including the tricep movements. Pump was radical!!!!

In db curl: 2 warms 45/6 55/5,5
Tricep pressdown: 2 warms, 92/6,5
cable curl: 1 warm, 70/8 75/8 drop set
Db ext: 1 warms, 30/8 35/7 drop set
1 arm spider curl ss
with 1 arm pressdown: 3 sets

Side ab work: 6 sets

20 min cardio