Chest and biceps

Bench press
130lb x 4, 4, 3, 3

Incline bench press
95lb x 10, 9, 7, 6

Alternating sets
Dips/push-ups
14/15, 9/13, 7/12

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Pinwheel curls
40s x 10, 10, 10 per arm

21s @ 45lb x 3 sets

EZ bar preacher curls
65lb x 8, 7, 6

Chest and biceps

An early morning workout, when I usually don't have too much energy, so I went with light weight, high reps.

Bench press
100lb x 10, 10, 10, 8, 7

Incline bench press
95lb x 5, 5, 5, 5, 5

Supersets
Machine chest press @ 75lb, neutral grip
Machine flies @ 70lb
12/12, 12/12, 11/12, 10/12

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21s @ 45lb x 4 sets

Wide grip EZ bar curls, slow negative
60lb x 8, 6, 6, 6

Machine preacher curls
50lb x 10, 8, 8, 8

Chest and biceps

Supersets: 110lb bench press/push ups
7/12, 6/10, 5/8

Decline bench press
65lb x 10, 75lb x 10, 85lb x 10, 95lb x 9
 Took a while to find the right weight.

Dumbbell bench press
45s x 6, 6, 6

Cable flies
30s x 13, 10, 9

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Twist dumbbell curls
30s x 10, 10, 10 per arm

Standing barbell curls
70lb x 12, 12, 9

Barbell curls, 21s
45lb x 3

Chest and biceps

Rory Zambard

Deadlifts
135lb x 10
200lb x 8, 8, 8

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Bench press
125lb x 4, 4, 4, 4

My triceps are still sore from two days ago, and that was noticeable during the bench presses.

Rotating dumbbell curls
27s x 10, 10, 10 per arm

Clapping push ups
13, 10, 10

Standing barbell curls
75lb x 10, 9, 8

Incline bench press
95lb x 9, 7, 6

Barbell curls
21s x 45lb x 3

Incline dumbbell flies
30s x 12, 11, 11

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Wrist roll ups
3 x 2 sets @ 5lb

Static barbell holds
135lb x 3

Chest, biceps and forearms

Deadlifts
135lb x 10
200lb x 8, 8, 8, 8

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Bench press
125lb x 5, 5, 4, 4

Dumbbell spider curls
25s x 12, 12, 10, 9

Clapping push ups
12, 10, 9, 8

Standing barbell curls
70lb x 13, 11, 10

Incline bench press
100lb x 8, 7, 5

Barbell curls
21s @ 45lb x 3

Incline dumbbell flies
30s x 12, 11, 10

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Roll ups
3 x 2 sets

Barbell wrist curls
45lb x 18, 12, 10

Static barbell holds
135lb x 3

Chest and biceps

Deadlifts
135lb x 8, 8
195lb x 8, 8, 8
200 x 8

Left a lot of DNA on the bar, from both legs.

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Incline bench press
95lb x 10
105lb x 8, 6, 5

Pinwheel curls
52s x 5, 6

Angled wide dips
8, 8, 10

EZ bar standing curls
70lb x 12, 12, 12

Bench press
95lb x 12, 9, 9

Barbell curls, 21s
55lb x 3

Biceps and triceps

Alternating dumbbell curls
35s x 10, 10, 10

Bench dips, feet elevated
25, 20, 16

Incline dumbbell curls
25s x 12, 12, 10

One-arm preacher curls
25lb x 6, 7, 7
 
Seated French press
30lb x 10, 9, 10

Dumbbell 21s
20s x 1, 1, 1

Dumbbell skull crushers
25s x 10, 8, 8

Dumbbell one-arm tricep extensions
35lb x 12, 12, 11

Chest and biceps

Bench press
95lb x 5, 5
125lb x 4, 4, 4, 3

Dips - 14, 10, 8, 8

Machine flies
90lb x 9, 9, 10, 9

Incline bench press
90lb x 5, 6, 5

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EZ bar standing curls
65lb x 13; 70lb x 9, 7, 6

Barbell curls - 21s x 3

One arm machine preacher curls
12.5lb x 12, 12; 25lb x 7

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Barbell wrist curls
60lb x 12, 12, 10

Biceps, triceps and abs

40 push-ups (unbroken)

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
24, 19, 15

Incline dumbbell curls
25s x 12, 12, 10

Dumbbell one-arm tricep extensions
30lb x 12, 11, 10

Dumbbell 21s
20s x 1, 25s x 1, 1

Seated French press
30lb x 10, 9, 9

Concentration curls
25s x 10, 30s x 8, 9

Dumbbell skullcrushers
25s x 9, 8, 7

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Crunches; amrap 60 seconds with 60 seconds rest
35, 32, 27

Plank, feet elevated
3 x 30 seconds

Chest and biceps

Incline bench press
100lb x 8, 7, 6

Alternate sets - dips/push-ups
12/18, 8/13, 7/14

Machine chest press
90lb x 6, 6, 5

Machine flies (burn)
55lb x 40

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Barbell curls
65lb x 12, 10, 8

Drop sets - curls @ 22s/hammer curls @ 17.5s
10/8, 10/8, 10/10 per arm

Chin ups - 10, 8, 7

Barbell curls @ 50lb x 3 sets

Biceps and triceps

First workout of the day. I wanted to train yesterday, but time ran away from me, so I'm going to try to fit in two sessions today. I started with a fairly light arm workout at 6:00am at Stonecroft.

Dumbbell curls - 25s x 10, 10, 10 per arm

Bench dips, feet elevated - 20, 15, 15

Incline dumbbell curls - 20s x 10, 10, 10

Dumbbell one-arm tricep extensions
30lb x 10, 9, 8 per arm

Dumbbell 21s - 20s x 3

Seated French press - 20lb x 12, 12, 12

Chest, biceps and forearms

Bench press
95lb x 5, 5
120lb x 5, 5, 5, 4

Incline bench press
90lb x 5, 6, 5

Piston dumbbell bench press
40s x 10, 8, 7

Machine flies (burn)
55lb x 40

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Pinwheel curls
45s x 6, 6, 6

EZ bar standing curls - 65lb x 12, 10, 8

Barbell curls, 21s x 3

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Barbell wrist curls
60lb x 10, 8, 8

Wrist roller - 1, 1, 1

Arms

Dumbbell curls - 25s x 10, 30s x 10, 10

Bench dips, feet elevated on a Swiss ball
22, 14, 16

Incline dumbbell curls
20s x 10, 25s x 8, 8

Dumbbell one-arm tricep extensions
25lb x 12, 30lb x 10, 9

Dumbbell 21s - 20lb per arm

Seated French press - 15lb x 15, 20lb x 13, 11

One-arm dumbbell preacher curls
25lb x 8, 8, 8

Dumbbell skull-crushers
20s x 12, 10, 11

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Reverse dumbbell wrist curls over bench
10s x 16, 14, 12

Dumbbell wrist curls
20s x 15, 25s x 12, 12