6 sets Chin ups 12-7 reps
Superset
6 sets NGB 185-60,205-45,225-25,22,19,17.
6 sets hammer curls 70,80,90,95,100,110
Superset
6 sets reverse grip pushdowns stack,stack,stack +45 for 4 rounds.
6 sets face pulls, stack for all 6
Superset
6 sets db upright rows 40,45,50,55,60,65
6 sets laterals 35s
Superset
6 sets db shrugs 110s for 20s
6 sets reverse grip wrist curls 65
Sueprset
6 sets behind back wrist curls 185
6 sets rotary calf
Superset
6 sets db squats 40,59,60,70,70,70
Arm wrestled for an hour. Sore as hell.