Yesterday was shoulders and cardio. Today was a arm day. I do a arm day because I am supposed to do cardio 4 days a week, I don't do cardio on leg day because I've tried it and I get cramps in my legs and walking is hard enough after leg day. I sometimes can't train biceps after back because on Tuesday I have a class at 1, so I train in the morning and I have just enough time for a back and some cardio. I have a arm day so I can do the exercises that Andy said to do which I could not do on this day. I stick with the exercises he said. Strength is coming back. It was a good arm workout I can't post the weight, I will post the sets because I am not home at the moment, so I don't have my note pad with me. Triceps Straight bar extension 3 sets to warm up the elbows Rope extension 3 sets Close grip 3-4 sets Dips 3 sets Dumbell curls seated 3 sets Ez curl bar 3 sets Cardio 30 minutes. The weight is moderate to heavy.