Bicep and hamstring workout:

Tired going into the workout, as I trained later in the day, and after a full boat of clients. And on top of all that, it was nasty hot in my gym from the extreme heat in my area. But I was able to smash the biceps with a PR on barbell curls! I finally did 135 for a few reps. I also threw in a new hammy exercise, "plate curls", lying down on the floor. I got this movement from my client Dwayne today. Good stuff.

Barbell curls: 2 warms, 115/6 135/6,5 drop set
Seat Alt Db curl: 1 warm, 40/8 45/8 drop set
Con. Curl: 35/10 30/12
Lying Leg curl: 2 warms, 55/6 65/4 drop set
floor Plate curls ss
with Stiff leg Deads (chains) 3x
14 min cardio cooldown.