cranked out back in forty minutes tonight no rest all supersets seated rows six sets,
pulldowns-4sets
t bar rows 4 sets
one arm rows 3 ea arm

biceps
standing db curls drop sets
hammers drop sets
incline curls 4 sets rto failure plus negatives and half reps
ez bar reverse curls drops ets to failure

frigging arms were toast but pumped beyond compare. had my kids with me and i said feel daddy's arms . my daughter goes on my God dad they are so hard! lots of vascularity too which i strive for. home dinner and football toss no rest . great day.