Arms
Warm up - Dips(assisted) 3 x 20, 20 and 10
Dips: 4 x to failure
Rope pushdowns: 4 x 12, 12, 10 and 9
Over head cable extensions: 3 x 12
Cable kick backs: 3 x 10
Alternate one arm cable curls: 4 x 10, 10, 8 and 6
EZ bar cable curls: 3 x 10
Rope hammer curls: 2 x to failure
Job done!!
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