Gym day 50..Arms Day...

Worked Biceps and Triceps on Thursday...

Triceps
5 sets of skull crushers, 2 warm up sets with 20 kgs for 15 reps, then went up to 30kgs for 10 reps.
2 sets of push downs, 70 and 77 kilos for 8 reps then 85 kilos for 10 cheating reps.
2 sets of overhead cable extensions, 50 kgs for 10 reps
2 sets of kickbacks with 10 kg dumbbells for 8-12 reps

Biceps
5 sets of preacher curls, 2 sets of 20 kgs to warm up, went up to 50 kgs for 8 reps.
2 sets of forearm bar curls, 20 kgs for 10 reps.
3 sets of high cable double arm bicep curls, 20-25 kgs each arm.
1 set of ez-bar curls, 35 kgs for 10 reps.