thrs 15/01

arms
dips 12,12,8,8 last two wieghted
seated dumbell curl 12,10,10,10 got 10 on all as was heavy so if got 6 reps droped and finished the 10
rope pushdown 20,20,20,20 form and high reps
superman cable curls 12,10,10,8
cable kick back 20,20,20,20 i like cable over dumbell as tension all the way and dam hard getting 20 reps out thought was going to die

that was it its high reps from what i normally do but just tring things out

also ill get pic over weekend and wiegh myself see if gained