PM Biceps and Triceps

Triplets and Couplets Strict Rest

First set - Triplet
4 Rounds of this triplet
14 reps of these sets
Pull-ups - wide - medium - normal grip
Barbell Curls - wide - medium - narrow grip - 75lbs
Dips
45 Seconds rest between sets

90 seconds rest before next triplet

4 sets 12 reps - 8 reps - 12 reps - 8 reps - light / heavy set up
Smash Curls - 45lbs/55lbs
Skull Crushers - w/ Dumbbell this time
Alternating reverse elbow in rows leaning forward on incline bench
45 Seconds Rest between sets

90 seconds rest before next couplet

3 Sets of 10 reps
Rope Curls w/ 45lbs plate on barbell
Overhead Tricep Press @ 60 and 65lbs
30 seconds rest between sets

90 Seconds before next couplet

3 sets of 8 reps
Seated Recline bench Curls - Thumb out on way up Thumb in on way down @ 20/25lbs
Diamond Push-ups w/ chain around neck
30 seconds rest

90 seconds Rest before last exercises

Laying down Dumbbell Triceps Extensions @ 15lbs probably could have used 20lbs
Right arm first then left arm
10 Single arm normal
10 Single arm across chest
10 Single arm palm down Extensions

90 seconds

Barbell Curls @ 75lbs
7 - regular
7 - slow
7 - shoulders to hips
7 - legs to hips

As with last time first set was rough.  Good workout though.