It was a tough one and I really felt like I worked my arms a lot!
Here is the routine:
5 sets of 20 reps of blue band pull downs
1 minute break between sets
4 board close grip bench presses focusing of course on triceps
4 sets with 135lb bar
1st set -6 reps, elbows were in good and tight
2nd set - 8 reps, all good
3rd set - 7 reps, all went well.
4th set - 5 reps, arms were done
35lb plate raises, side grip on all.
3 sets of 15 reps, and the 4th set I did 20 reps.... That was the end of my arms LOL
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