Arm Day + bonus

Today i hit a massive arm day threw in a bit of shoulders too (umad?). i found that i get a far better isolation when leaning over the top of the adjustable bench set to incline. honestly you don't HAVE to go past 90 degs on a bicep curl you can feel where the resistance is no longer on the biceps after then and add a bit of a twist to the dumbell as you curl up. slower is better. 

Shoulders was given the superset treatment doing heavy seated overhead presses and between sets some 3kg light seated lat raises to faliure. wow what a pump try it and let me know braz Fuaaark