ARMS/ABS (05/06/2021)
Seated incline db curls
2-3 warm-up sets
3x15x14kg

Ez bar curls
3x10x40kg

Machine preacher curls
4x10x35kg last set ds 10x20kg

S.A. rope hammer curls
3x10x20kg

S.A. rope kickbacks
2 warm-up sets
3x15x20kg

Ez bar cable pushdowns
3x12x75kg

Close grip bar overhead extensions
3x10x40kg

Overhead rope extensions
3x12x45kg

Forearm machine
(forearm rotation superset into forearm curls)
5 rotations x 35kg <> 20 x 50kg

Machine crunches
5 sets till failure

Got a sick arm pump!