Today was arms.
Started with cable pushdowns with a wide neutral grip. These fries my long head and made them cramp so hard. 4x12 superset with dumbbell curls. Did 8 reps with both arms without supinating...then 4 reps with each arm while supinating. Then 4 hammer curls for 4 total sets
Close grip presses on a chest press machine with a lat bar across the handles. 4 sets progressively heavier with a three second negative. Superset with standing cable curls with the cables behind me 4x13
Overhead cable extensions superset with hammer strength preacher machine4 sets of 12 reps, 8 partials, and a ten second ISO hold
2 sets of dumbbell skullcrushers with a neutral grip
2 sets of lying incline dumbbell curls for 15 reps
3 sets of forearm roll up with a bar with a rope through it and a ten pound plate hanging from the rope
4 sets of donkey calf raises