Tomorrow is looking like this for me: 605 push-ups, 50 pull-ups, 50 dips, 12 hammer curls, 12 zottman curls, 5 wrist rolls. I'm on Week 21 of push-ups, Week 5.5 on pull-ups, and Week 1 on hammer curls and zottman curls.
I included the biceps dumbbell curls because the only exercise targeting them were the chin-ups and close-grip chin-ups. I'll be using 21lb weights. starting at 12 reps total and upping it by 4 reps each workout. The wrist rolls target the forearms and the wrist flexors. It gives an instant pump. It's good for vascularity as well.
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