My workout routine was thrown off this week because i had three people
to workout with all on their own schedules. So today I ended up with:

BICEPS
Straight barbell curls 10x2, 6x2 (heavy)

Cable rope hammer curls 10x4

Seated preacher curls wide grip 10x4

FOREARMS

Seated overhand wrist curls 10x4

Standing behind the back barbell wrist curls 10x4

ABS
Ball pike, crunch, left right plank twist 10x2, 5x4

Seated crunches 21x3

Aaron