Wed., 8/21/13, Arms

Today I split up biceps and triceps. I did biceps early this morning and triceps this afternoon. I got an excellent pump in both. This was to stimulate the metabolism. Here's the rundown:
am bi's:
6 sets of seated dumbbell curls
3 sets of concentration curls
3 sets of spider curls
3 sets of 1 arm machine curls
1 set of cable rope hammer curls

pm tri's:
5 sets of rope pushdowns
3 sets seated rope extension
2 sets lying triceps extension
1 set pushdowns + 3 sets  of 1 arm pushowns no rest