Arms and Active recovery

Erin Stern. I want those arms!

Alternate sets

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

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Barbell preacher curls - 3 x max @ 60: 9, 8, 8
Tricep push-downs - 3 x max @ 45: 7, 9, 5

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

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