Definition is a beautiful thing

It's so motivating to see new cuts and definition in your body. It pushes me to the next limit. Today that happened as I saw more defined biceps 

Stairs warm up:

10 mins

Todays workout:

Barbell curls:

Set1-4: 40 lbs 10 reps 30 lbs 10 reps 20 lbs suicide curls 10,10, 5

Set5: 30 lbs 10 concentration curls

20 lbs 5 reps concentration curls

Smith machine shrugs:

Set1-2: reverse grip

35 lbs 12 reps

Set3-4:

55 lbs 12 reps

Dumbbell shrugs:

2 sets: 10 reps 10 sec pays 10 reps 10 sec pause 17.5 lbs Dumbbells 

Lat pulldown superset cable row:

Set1: 55 lbs 12 reps

Set2: 60 lbs 12 reps

Set3: 65 lbs 12 reps 

Hercules curls:

Set1: 20 lbs 12 reps

Set2: 30 lbs 12 reps

Set3: 30 lbs 10 reps then 10 single arm reps

Set 4: 40 lbs 12 reps 10 lbs 10 reps single arm

Set5: 40 lbs 12 reps 15 lbs 10 reps per arm

Hanging dumbbell curl:

Set1: 10 reps per arm 

Set2-5: 12 reps per arm