I was held back a little by shoulder pain, but still managed to complete most of the workout. A little surprised at how much it affected my right arm during triceps extensions, and I skipped over trying to do pull-ups or under-bar triceps extensions.
| Exercise, Volume | 1/ | 18/ | 20 |
| Triceps Cable Pushdown | 10 | @ | 40 |
| 10 sets, 10 reps | 10 | @ | 50 |
| 10 | @ | 40 | |
| 10 | @ | 30 | |
| 10 | @ | 20 | |
| 10 | @ | 40 | |
| 10 | @ | 30 | |
| 10 | @ | 10 | |
| 10 | @ | 50 | |
| 10 | @ | 20 | |
| Standing Biceps Cable Curl | 10 | @ | 20 |
| 10 sets, 10 reps | 10 | @ | 40 |
| 10 | @ | 10 | |
| 10 | @ | 30 | |
| 10 | @ | 30 | |
| 10 | @ | 10 | |
| 10 | @ | 20 | |
| 10 | @ | 30 | |
| 10 | @ | 10 | |
| 10 | @ | 20 | |
| One-arm Dumbbell Concentration Curl | 10 | @ | 30 |
| 2 sets to failure | 12 | @ | 30 |
| Dumbbell French Curl | 20 | @ | 40 |
| 4 sets to failure | 20 | @ | 40 |
| 20 | @ | 40 | |
| 20 | @ | 40 | |
| Incline Biceps T-Curl | 12 | @ | 20 |
| 2 sets to failure | 15 | @ | 20 |
| Two-position Dumbbell Triceps Kickback | 20/20 | @ | 17.5 |
| 2 sets, 20/20 reps | 20/20 | @ | 17.5 |
| Three-position Chin-up | 0 | ||
| 3 sets, 10 reps | 0 | ||
| 0 | |||
| Under-bar Triceps Extension | 0 | ||
| 3 sets to failure | 0 | ||
| 0 | |||
| Tricep Gauntlet | 20 | @ | 15 |
| 5 weights, 20 reps, twice through | 20 | @ | 12.5 |
| 20 | @ | 10 | |
| 20/20 | @ | 7.5 | |
| 20/20 | @ | 5 |
I should probably add something here.