Warm up bi curl/tri pressdown
4 sets of 20 each way
Alt db hammer curl
pyramid up to a heavy set of 5
Seated preacher curl
5 sets of 20 each arm
Reverse curl with cambered bar
pyramid up to heavy set of 8
Tricep pressdown
pyramid up to heavy set of 6
JM press
4 sets of 10
Rope pressdown
4 sets of 20
Abs
4 sets of 20