it has been training today: ARMS

-Concentration Curls 1X12 12KG 2X8 14KG 1X12 12KG
-lying cable curl 1X20 25KG 2x8 40KG 1X20 25KG
-Standing One-Arm Cable Curl  1X12 15KG 2x8 30kg 1X12 15KG
-SITUPS BICEPS 3X10
-Bench Dips 3X10
-cable one arm tricep extension 1X20 15KG 2x10 25kg 1X20 15KG
-Standing Bent-Over One-Arm Dumbbell Triceps Extension 3X16 8KG
-triceps pushdown 1X20 35KG 2x10 55kg 1X20 35KG
-Triceps Pushdown - Rope Attachment 1X15 18KG 2X8 20 1X12 18KG