THURSDAY
ARMS
BICEP
db curl 3x10-8 20-24-32kg
easy bar curl 3x10 20kg
concentration curl 3x10 14kg
decline db curl 3x10 12kg
preacher hammer bench 3x10 14kg
hammer db standing 3x10 20kg
4x10 hammer rope 21kg
preacher machine 4x12 32kg
pulldown 3x12 52-73-73kg

TRICEP
pushdown rope 3x10 63kg
rope overhead 3x10 50kg
reverse pushdown bar 4x10 50kg
pushdown bar 4x10 50kg
cuff 1 arm 3x10 12.5kg
cable behind 1 arm 4x10 10-12.5kg
cable cuff 4x12 12kg

FOREARM
bar on pulldown 10x12 42kg
reverse db 5x12 10kg

Crazy pump tonight