Preacher Curl Machine (w/ plates)

45lbs 15 reps, 90lbs 12 reps, 135lbs 8 reps

superset w/

Tricep DB Kickbacks

30lbs 12 reps, 35lbs 10 reps and 40lbs 10 reps

Incline DB Curls

30lbs 10 reps, 35lbs 10 reps, and 40lbs 8 reps

superset w/

Incline Nose Breakers

80lbs 12 reps, 90lbs 10 reps, 100lbs 10 reps

Hammer Rope Curls

72lbs 10 reps, 77lbs 10 reps, and 82lbs 6 reps

superset w/

Single Arm Cable Tricep Extensions

20lbs 15 reps, 25lbs 15 reps and 30lbs 15 reps

Forearms:

BB forearm curls

Bar 50 reps, plus 10lbs each side 50 reps

Great workout for a quick one!!

Flat BB Bench:

135lbs 15 reps, 185lbs 12 reps, 225lbs 11 reps, 275lbs 4 reps

Pec Deck:

190lbs 10 reps, 200lbs 10 reps and 220 lbs 8 reps

Incline BB Bench:

135lbs 10 reps, 155lbs 8 reps and 185 lbs 8 reps

Incline DB Flys:

40lbs 10 reps, 45lbs 10 reps, and 50lbs 8 reps

Dips:

BW: 20 Reps, 45lb plate 10 reps, 45lb and 25lb 5 reps, BW 15 reps

Abs:

Weighted Cable Rope:

77lbs 30 reps, 72 lbs 30 reps, and 67lbs 30 reps (Drop Set)

More abs tonight!

Shoulder Press Hammer Machine

90lbs 15 reps, 180lbs 10 reps, 230lbs 6 reps

Reverse Pec Dec

120lbs 12 reps, 130lbs 10 reps, 140lbs 10 reps

DB Front Raises

25lbs 12 reps, 30lbs 10 reps, and 35lbs 10 reps

superset w/

Shrug Machine

90lbs 20 reps, 180 12 reps, 270 12 reps

Lateral Raise Machine

110lbs 12 reps, 125lbs 10 reps 135lbs 8 reps

 All in all a good quick work out. 

Preacher Curls

65lbs (2 25s on the bar) 10 reps, 85lbs (add 1 ten to each side) 8 repsand 95lbs (add a 5 to each side) 6 reps

superset with Tricep Kickbacks

30lbs 12 reps, 35lbs for 10 reps and 40lbs for 10 reps

Then on rotating cable machine did tricep pressdowns and bicep curls at the same time:

20lbs 12 reps each arm, 25lbs 10 reps each arm and then 30lbs 10 reps

Incline Bicep Curls

20lbs dumbbells 12 reps, 30lbs dumbbells 10 reps, and 35lbs for 8 reps

superset with

Incline Nose Breakers

70lbs 12 reps, 80lbs for 10 reps and 90lbs for 10 reps

Then I finished off with the concentration curls machine

40lbs 12 reps, 50lbs 10 reps, and 60lbs 8 reps

Tricep Pressdowns

180lbs 12 reps, 200lbs 10 reps and 220lbs for 8 reps

All in all a pretty good arm work out. 

 Starting out I did DB Flat Chest Press as follows:

60lbs (12), 80lbs (10), 90lbs (10) and 100lbs (6)

Next was Incline Hammer Machine:

90lbs (15), 180 (10) and 200 (8)

Pec Deck:

180lbs (12), 190 lbs (10) and 200 lbs (8)

Decline Hammer Machine

90lbs (12 reps, very slow), 180lbs (15), 230 (10)

Dips:

BW (15 reps), 25lb plate (10), and 45 lb plate (7)

 Then did weighted abs to close out the work out.  It was a very good and strong work out!