6/8/13 ARMS

Weighted dips
10*5*12
Superset with:
Weighted chins
10*5*8
Pretty weak on these. like WEEEEAAAAAK.

Cable tricep extensions
(30, 32.5, 35, 37.5, 40)*12
Superset with:
Hammer curls
20*5*12

Dumbbell pullovers
30*5*12
Like these, not really sure what it does (hey i'm only human), but it allows me to stretch out my triceps, lats, serratus, upper abs to a small extent, so it feels good.

Barbell curls
(16, 21, 26, 31, 36)*16
Superset with:
Overhead cable tricep extensions
30*5*12

Rear delt cable crossovers
7.5*5*12
Highly recommend dis stuff. Be sure to stick out your chest and sorta pretend you're squeezing a cherry between the upper back.

Stiff arm lat pulldown
30*5*12
Besides the fact that this makes me look like im the little bitch in prison and im sticking my ass out waiting for some tattooed dude to rape me in the ass, this is a pretty good way to hit both the lats and the mid back.

Leg raises
BW*5*12