Wed., 6/12/13, Arms

I got in a killer arm workout this morning. My right elbow has been very sore just from constant heavy lifting- so today I did 5 sets or more of rope pushdowns, real light with higher reps, to pump some blood into the area. Then I did 6 total sets of cambered bar curls and seated overhead extensions, (only the last 2 were working sets) working down in reps and up in weight. Next, was 3 super-sets of rope hammer curls and rope extensions (all working sets of 9-15 reps.) Then 4 sets of concentration curls back and forth with little rest of 6-8 reps. After that was lying triceps extensions with a dumbbell: 4 sets of 7-15 reps, no rest. I finished the biceps with 2 sets of barbell curls with enough weight to fail at 15 on the 1st set and 11 on the 2nd. And the triceps finally was 1 set of under-grip pushdowns, fairly light weight and I have no idea how many reps.