Arms:

Killa workout and ran right through it since I am on a mission. The only downer was tweaking my back this morning after getting up from sleeping. Dont ask! Anywho, the back is really stiff and hoping it will not effect tomorrow's hammie workout.

Hammer db curl: 3 warms, 60/6 65/6,6
Close grip bench: 3 warms, 185/6 195/5,8
Close grip bar curl: 1 warms, 90/9 100/9
Reverse tri pressdown: 1 warm, 60/10 65/10
1 arm cable curl: 1 warm, 22/13,12
1 arm rope press 1 warm, 22/12,11

20 min cardio