ok so I suck at keeping up with these cause I work to much but I managed to get to the gym three days in a row so ill post these three
biceps/triceps dec 6
Olympic bar curl barx10 95x10 115x10 135x10x4 185x6
dumbbell preacher 60x8x4
hammers 45x10x4
cables 4xfailure
triceps
close grip 315x15x4 405x8x3
dumbbell tri extensions 150x8x4
rope pulldowns 4x30
weighted dips 4xfailure