Bicep & Tricep Workout

Today I concentrated on biceps and triceps. I started with standing dumbbell hammer curls at 45-40-35. I then did nosebreakers at 65-55-55. After that I did v bar tri pull downs at 100-90-80. Then I did rope pull downs at 70-60-50. I also did bicep curls with the handle bar on the cable crossover machine at 40-30-20. I also did curls on the crossover machine at 80-70-60. I finished with long bar curls of 70-60-50. SORE!

Weight = 178