THURSDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x12 50kg
1 arm rope 3x10 23kg
reverse 3x12 23kg
Superset cable 18kg
skull db behind 2x8 18kg
kick back 3x12 30kg
db behind 3x8 12kg
Pushdown 3x15 73-2x91kg



BICEP
curl easy bar 4x15 30kg
Incline db 3x10 16kg
concentration curl 3x10 20kg
preacher 3x10 30kg
db curl 14kg
hammer curl dumbbell 3x12 30kg


FOREARM
cable curl 3x15 73kg
Barbell forearm curl 3x12 60-2x100kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg

1 hour morning cardio

Great session arms felt super pumped