Yesterday
10x10 pull-ups close grip
50lbs 20x3 hammer curls
Pronation and riser (arm wrestling workouts)
120lbs lat pull downs 12x3
80lbs single arm rows 10x3
Triceps 40lbs single arm on cable machine pull downs and over the head extensions
200 sit ups along with leg raises slowly doing arches from left to right for the side core areas