Landmine tricep extensions (4) warm up sets (Never tried these before or ever seen anyone do them. I was just in the gym and wanted to do something new, looked at the landmine and thought this might work well. Just slide the bench over to the landmine and rest the bar, so that the plate is on the bench. Then slide under the bar with your head near the plate and press the barbell up and away. Your hands will start at chest level, but will finish over your face or above your head. Use bumper plates to give yourself clearance to get under the bar.)
Seated dumbbell curls (4) warm up sets
Incline dumbbell skullcrushers (3) feeder sets, 50 lbs x 12/6/5 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
EZ bar curls (3) feeder sets, 115 lbs x 22/9/6 (15 breath rest pause between working sets. Since following Mike Van Wyck's guidance, my biceps are not only growing, but they are getting strong as hell. These were done very strict, slightly leaning forward, so that biceps were clear of lats. You cannot use delts or back to help in this position. Wrists were locked straight. This was all bicep.)
Band bicep stretch 60 seconds
Behind the back shrugs (4) feeder sets, 315 lbs x 20/10/5 (15 breath rest pause between working sets.)