I killed the arms the morning. I've been doing several sets of barbell curls to start the last 2 arm workouts. I feel like the focused intensity is really hitting the fibers and pumping tons of blood into the arms. Basically my whole focus on arm day is to pump as much blood as possible into the muscle to stretch to fibers and stimulate growth. Here's how it went:
curl: 45-15; 65-12; 95-10; 115-6+2,6; 95-10
super-set with pushdown: 80-30; 100-20; 150-15; 200-10; 240-6,6; 200-9
hammer curl: 40s-12,8,8
s/s lying extension: 110-10,6,6
seated overhead extension (with one big dumbbell): 120-10,6
s/s concentration curl: 50-6; 40-7
cable curl: 120-10,8
s/s reverse grip pushdown: 120-10,8
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