Notes
6 sets of barbell curls, weighted dips, baton curls, weighted dips (started with 150 lbs and went down on the curls, 90 lbs on the dips, 20, and 90) Used an ab wheel between sets
4 sets of 21 gun salute, chair dips, static arm curl, one hand dips
4 sets of running the rack, chair dips
4 sets of cable curl, tricep pushdown, hyp cable curl, tricep cable ext
then 100 rep preacher curl w/ ring curl, and 100+ rep lying down tricep ext.