Biceps
standing barbell curl
8reps@20kg, 8reps@30kg

seated dumbell preacher curls
[email protected], 8reps@20kg, 8reps@25kg
superset standing barbell curl 8reps@20kg
rested then repeated twice

incline dumbell curls
3sets of [email protected]
supersetted each rep with standing barbell curl 8reps@20kg

seated preacher curl machine
8reps@35kg, 8reps@50kg


back
close grip lat pulldown
8reps@50kg, 8reps@75kg

seated high row
8reps@40kg eachside, 8reps@80kg eachside, 8reps@60kg eachside
superset on overhead pulldown cable row 8reps@70kg
then seated high row 8reps@60kg eachside
then repeated another twice at 60kg

T-bar row
8reps@40kg, 8reps@60kg

overhead pulldown cable row
8reps @50kg, 8 reps @80kg , 8reps @95kg
8reps@95kg

reverse pec dec:
8reps@40kg, 8reps@75kg

seated cable row
8reps@60kg, 8reps@70kg

arms felt really blasted tonight, switching round worked so i think i'll be doing it this way for while now

then home for protein shake