Biceps and hamstrings workout:

Well, the right forearm is really tendor and I will be resting it for the next few weeks. In place of direct bi work, I will do some wrist curls and concentration curls to keep the blood flowing. For some reason the con curl dont bother it too much. But the bottom line is to heal it now!
The rest of the workout was solid as I hit some heavier db stiff with chains!

Wrist curl work
con curls
Stiff leg db: 2 warms, 125/10 125 chains/12 145 chains/10
Leg curl: 40/8 45/8,8 drop set

side ab work: 6 sets
12 min cardio cool down