Day 5- triceps/Biceps. 7 am workout
Cable rope ext
35x15
50x15
65x12
80x10
65x10
Skullcrushers
90x12
90x11
110x7
90x12
DB standing extension. One arm at time
30x12
30x12
30x9
25x10
Cable rope overhead extension
50x12
50x12
50x10
50/30 dropset. 8/10
Warmed up with some light db curls
Barbell curls. No swinging or cheating here
90x12
110x9
110x7
90x9
DB alternating curls
45's x 10
50's x 8
50's x 7
DB hammer curls. I keep them close to the body
50's x 10
50's x 10
50's x 10
Reverse grip cable curls
50 x13
65 x 8
50 x 10
50 x 10