One arm cable preacher curls 30x8,8,8,8
One arm dumbbell hammer curls 45x8,8,8,8
EZ bar "40" curls (10 sec breaks between sets)110x6,6,6,6,6,6,4=40 reps
Rope pushdowns (warm up with band pushdowns)90x12,12,12,12
Overhead rope extensions 70x12,12,12,12
Incline skull crushers 110x15,15,15,15
Rest periods very short again, just long enough for my training partner to go except on the set of "40" curls where I did 6 reps (rested for 10 seconds) then did 6 more reps and you keep doing this until you get to 40 reps, hence the name.
On the rope pushdowns I used the technique where you keep your hands in very close to your body and let your elbows flare out to the sides.
Also all of the exercises today were performed with smooth controlled reps focusing on the contraction with no momentum.
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