Bi's and tri's warm up
cable curl/cable pressdown 4 sets of 20

Alt db hammer curl
4 sets of 15

Seated preacher machine
4 sets of 20

Rope hammer curl
4 sets of 20

Tricep pressdown
5 sets of 12

Machine Dip
4 sets of 20

Single arm cable pressdown
4 sets of 12

abs
4 sets of 12