Killer Workout

Had a great workout yesterday. Managed to get a good nights sleep the night before, making the exercises all the more effective.

Did HeavyLegs + Moderate to Heavy Biceps

Legs:

Warm up:
Good Mornings, Free hand dead lifts, Basic Hamstring Stretches
Routine:
1 - Alternate Barbell Squat(Heavy to Very Heavy) and Hamstring Curls(Medium)
10x3 each
2- Seated Calf Raise (Heavy to Very Heavy)
10x3

Biceps:

Warm up:
A variation of wide-handed chin ups -> Instead of lifting yourself up vertically, lift yourself to one side first using only the shoulder, chest, back and bicep muscles of that side, and then lift to other side.
Routine:
1 - Lying Cable Curls (Medium to Heavy)
2 - Dumbbell Prone Incline Curls (Light to Medium)
3 - Standing One Arm Dumbbell Curls over incline bench (Light to Medium)
4 - Barbell Curls (Medium to Heavy)
5 - Alternate Hammer Curls (Heavy)
6 - Concentration Curls (Light)
All 10x3

Caution: Do NOT attempt any of the above without assisstance of a trainer. And don't even think about it if you are a beginner.