Arms and Active Recovery

Alternate sets:

Straight bar curls: 50 (10), 55 (10), 60 (7), 65 (6)
Dumbbell skull crushers: 22s (13), 25s (8), 27s (6), 30s (5)

======

Barbell preacher curls - 3 x max @ 50: 12, 10, 10
Tricep push-downs - 3 x max @ 45: 9, 7, 5

======

Dumbbell flies: 2 x 12 @ 22s
Dumbbell lying rear lat raises: 2 x 12 @ 15s

======

Lateral raises: 2 x 12 @ 15s
Underhand pull-downs: 2 x 12 @ 75

======

Swiss ball plank for 1 minute, followed by cramp in both sets of quads. Ouch!