10-21-21
Biceps,Forearms,Abs:
Seated Supinated DB Curls - 4 X 20,15,12,12 (started the movement with palms facing behind me and slowly twisted the DB up at the top then reversed it going very slow and strict on the way down.....OUCH)
Seated Hammer Curls- 3 X 20,15,12
Wrist Curls - 5 X failure
Crunches - 5 X failure