Bi's + Tri's

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon 

Warm up
A.) 1x10 BB curl @ 45lbs
B.) 1x10 BB behind the neck triceps extension @ 45lbs

Work
A.) 3x10 BB curl - superset w/10 BB behind the neck triceps extension
B.) 3x10 Seated DB curls - superset w/10 DB behind the neck triceps extensions
C.) 3x10 Prone cable curl - superset w/10 cable tricep pull down
D.) 3x10/15/20 Preacher curl/superset w/15 diamond push ups
E.) 3x10 Heavy DB curls - superset w/10 DB triceps extension

Results
A.) 65lbs
B.) 80lbs
C.) 30lbs
D.) 50lbs/20lbs

Evening

Work
A.) -

Results
A.) -

Notes:
Nice little arm day after a weekend of putting together our Rogue rig.