Wed., 4/16/14, Arms

I had an excellent workout this morning- just biceps and triceps, very focused. Here it is:

barbell curl: 45-15; 65-15; 85-15; 105-6,6,6+2
super-set with rope pushdown: 60-30,20; 80-15; 100-12; 120-12; 140-8; 160-6

preacher curl: 80-12,7,6
s/s lying triceps extension: 80-12,12,8

hammer curl: 50s-6, 40s-6, 30s-10
s/s seated 1-arm extension: 50-6, 40-6, 30-10

spider curl: 60-12,7,6+2
s/s seated rope extension: 120-12,12,8