Todays workout for arms and delts;
5 sets rope pushdowns, 5 sets cable side raises, 5 sets alternate d,b curls alternating between exercises with triple drop set on last set of each.
3 sets standing military press, 3 sets incline d,b curls alternating between both with double drop last set
3 sets overhead barbell tricep extensions
2 sets each side d,b hammer curl superset 2 sets overhead d,b extensions
1 set upright cable row x max