Arms:

I actualy slept in today, and it helped the workout.

1 arm cable curl: 2 warms, 25/12
1 arm tri press: 2 warms, 25/10
Short Bar curl: 1 warm, 90/8 100/8 70/10
Short Bar tri ext: 2 warms, 85/7 70/10
Alt Db Curl: 40/10,8
Rope Pressdown: 35/10 45/8 drop set

Side ab work: 4 sets