ARMS/CALVES 14/11/21
Superset 1
Single handle pushdowns 4x15x75kg
Pronated db kickback 4x8x16kg

Superset 2
Lying DB extensions 4x10x20kg
Cable curls 4x10x60kg

Superset 3
Ez bar Preacher curls 4x8x30kg
Ez bar curls 4x8x30kg(3 sec negatives)

Standing calf raises
6x8x65kg

Stupid arm pump, such an easy workout on paper, but once you start supersetting 2 biceps excercises and 2 triceps excercises with eachother the pump will be insane!