Quick Arm session Rope pushdowns 1 x 9-12 1 x 13-16 Rope hammer curls 1 x 9-12 1 x 13-16 DB skull crushers 1 x 9-12 1 x 13-16 DB curls 1 x 9-12 1 x 13-16 D-handle tricep pushdowns 1 x 9-12 1 x 13-16 D-handle behind body cable curls (bi-lateral) 1 x 9-12 1 x 13-16 Can easily do this in 45-50 minutes, take all sets to failure. Thank me later for the pump 🤝