Early morning jogging 30 min
Warmup : treadmill and cycling 30 min
Pushups 30
Chinups 30
Jumping squats 100
Main workout : biceps +1 forearm exercise.
Alternate bicep curls 4 sets 80 reps
Close grip biceps curls Ez curl bar 4 sets 48 reps
Low pulley bicep curls 4 sets 48 reps
Close grip preacher curls 4 sets 48 reps
Spider curl using Ez bar 6sets 90 reps
Alternate hammer curls 4 sets 48 reps
Reverse wrist curls 4 sets 100 reps
Total reps 822
Didn't count high knees today.