Today, hit bis, tris and forearms! The pump was pretty intense!
Rope tri ext(warmup)
2x25
OH DB ext
1x50x25
1x60x20
1x70x15 then dropset to 20lb db for burnout
Ezbar cable bar pushdown
3x15
DB skullcrusher
1x25x10
1x20x15
1x17.5x failure
Closegrip
2x135x8
Standing BE leaning tri ext
1x15
DB Pinwheel curl(brachioradialis was on fire)
40x8 static hold at top of each rep for 2 sec then drop to 30 then the same, then drop to 25 then the same
50x2reps: drop to 45x3reps: drop to 40x4reps: drop to 35x5reps: 30x6reps
Standing db strict curl while leaning against preacher rack
3x20x15reps (every other rep, static hold and purposely while static holding supinate and pronate wrist)
Rope hammer curl
35x failure
OH cable curl(dont really have a name for this exercise, but it is on a dual pulley lat pulldown, with shoulder in max flexion and you curl)
2x15
Then hit forearms for about 10 min! Including reverse curl, wrist curl, finger flexion, wrist extension.