Warm-up 25 x10 hammer curls
3 sets x 10 reps standing easy curl bar with 25
2 sets x 10 reps tri push downs
SUPER SET
3 sets x 10 reps each
Bicep cable curls (80,90,100)
Triceps overhead pullover (70,80,90)
An Ripper X
Cable biceps curls 10 x 110