09-01-08 Armen + Schouders

Rope extension: 10x 30 / 10x 40 / 10x 45 / 10x 50
French press: 8x 15 / 8x 25 / 8x 30
One arm cable extension: 8x 15 / 8x 18 / 8x 21
Rope extension (above head): 8x 30 / 8x 40 / 8x 50

Shoulder press: 8x 25 / 8x 25 / 8x 25
superset met
Side raise: 8x 7.5 / 8x 7.5 / 8x 7.5

Dumbell curl: 8x 12.5 / 8x 14.5 / 8x 17.5
Machine curl: 8x 15 / 8x 20 / 8x 25
Hammer curl: 8x 14.5 / 8x 17.5 / 8x 19.5
One arm preacher curl: 8x 8 / 8x 10 / 8x 11

Totals:

10 Exc / 31 Sets / 256 Reps / 8.3 RpS