I got in an awesome arm workout this morning. It was basic stuff, just focused and intense. The thing that was fairly unusual for me was that I started with cambered bar curls (I don't do that very often.) They felt good, so I did them. My goal was to really challenge the strength of the muscle without straining the shoulders too much. Here's how it went (everything was super-setted):
cambered bar curl: 15-20; 35-15; 65-10; 105-6; 125-6; 105-10; 65-17
lying tri extension: " ; " ; 65-15; 105-15; 125-8; " ; "
seated hammer curl: 35s-12,7,6
seated 1-arm extension: 35-12,7,6
cable curl: 130-12; 100-12,?
seated rope extension: 120-10; 100- ?, ?
+ 1 set dumbbell curls with 20s to failure
+ 1 set rope pushdowns with 100lb to failure
....THEY WERE PUMPED!
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