Today was a biceps day.

dumbbell preacher curl 12.5x8
dumbbell preacher curl 12.5x8
dumbbell preacher curl 15.5x6
dumbbell preacher curl 12.5x8

alternate incline dumbbell curl 12.5x8
alternate incline dumbbell curl 12.5x8
alternate incline dumbbell curl 12.5x8
alternate incline dumbbell curl 15.5x8

scott curl 30x8
scott curl 40x8
scott curl 45x8
scott curl 50x8

palms up barbell curl over the bench 17.5x8
palms up barbell curl over the bench 17.5x8
palms up dumbbell curl over the bench 12.5x8
palms up dumbbell curl over the bench 12.5x8

one hour squash.