Arms - 100 Rep Pyramids...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Smith Machine Close Grip BP - 165lbs

Preacher Curls - 75lbs

Cash Out:

Diamond Push Ups - 3x10

EZ Bar Curls - 3x10 - 50lbs

Arms - 100 Rep Pyramids...

Close Grip Bench Press

165lbs: 1-2-3-4-5-6-7-8-9-10

135lbs: 9-8-7-6-5-4-3-2-1

Rope Curls

110lbs: 1-2-3-4-5-6-7-8-9-10

90lbs: 9-8-7-6-5-4-3-2-1

Arms - 100 Rep Pyramids...

1-10-1 reps 

Close Grip BP - 155lbs

Rope Curls - 90lbs

Cash Out:

Reverse 21s - 55lbs

Reverse Curls - 45lbs - 3x10