Dumbell hammer curls 4x8-20 Cable ez bar preacher curl 3x12-15 High pulley double biceps curl 3x10-12 Cross body cable triceps extension 3x10-12 superset dumbell spider curls 3x12 Fst 7 triceps pressdown 7x10 Lying ez bar triceps extension 3x16-20 w drop on last set Cybex triceps extension 3x11-15