All are top sets, no warm ups included*
Number = Number of top sets
F = To Failure

Top sets all in 6-10 rep range, if hitting more than 10 reps up the weight next time

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Seated Incline Dumbbell Curls 2 F
(Full supination, both arms at same time (not alternating). By full supination, I mean starting the set at the bottom with palms facing you, and in one motion twisting dumbbells fully to the top with a hard squeeze)

Incline Tate Press 2 F
(Second set lighter with a 2-3 second hold at bottom/on chest)

Pinwheel Curls 2 F
(Second set is a dropset, around 15lbs)

One-arm Behind-the-neck Dumbbell Extension 2 F
(Second set is a dropset, around 15lbs)

Zottman Curls (alternating) 1 F
(Lower them SLOW)

Zottman Curls (both arms) 1 F
(lighter than when you did them alternating)

Straight Bar Cable Pushdowns 1 F

Cable Curls w/ Straight Bar 1 F
(Lean back)

Tricep Rope 1 F
(with x1 Rest/Pause, I usually do 15-20 seconds)

Bayesian cable curls 1 F
(Lean forward, get the full stretch. Fuck your ego with this one, this is allll about the stretch. This is followed with x1 Rest/Pause)

Single Arm Preacher Curl 1 F
(3 second holds. Top range only, no stretch at bottom. This is for bicep peak not a fucking bicep tear. Please don’t do these seated either, get off the seat and rest arm on pad)

Dip Tricep Machine 1 F

Dumbbell Wrist Extension
Dumbbell Wrist Curl (On bench) 1 F
Keep alternating between the 2 until you hit failure

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I do more arm work throughout split after my chest and back day, but this is my full arm day. I also do some calves and hamstrings on my arm day too to keep them stimulated.