Arms with Oscar

71.4kg

Standing EZ bar curl

45kg incl bar 3x8

Note: Assistance needed. 

Supinated inverted rows

3x10

Tricep cable kickback

10kg 3x10

Vertical dip

3x10

Lat pulldown pullover 

10kg

Standing EZ bar reverse curl

Bar 3x10

Pronated pull up 

27

Turkish get up

6kg KB

Arm with Oscar

71.3kg

15kg half bar skull crusher 

8kg DB kickback (3x superset)

Tricep dip 3x10

HS pullover 3x8

Barbell curl 3x8

Chin up (slow concentric) 3x4