Working on my arms was all I had time for. Had to rush to work.

In 45 min:

Biceps:

  1. Cable curl 4x15
  2. Machine preacher curl 4x15
  3. Pronated DB curls 4x20

Triceps:

  1. Cable extensions 4x20
  2. Single arm DB extensions 4x12
  3. Assisted dips 4x10

Weight crunches 4x20