Arms:

Good workout and energy.

In db curl: 2 warms, 45/6,6 drop set
Lying tri ext: 2 warms, 80/6,5 drop set
Cable curl: 1 warm, 55/10 57/9 drop set
Rope pressdown: 1 warm, 35/10 40/9 drop set
Con curl ss
with db kickback: 2 x
upper ab work: 5 sets
Bike HIIT: 15 sprints