weights

bicep curls 12, 10, 8, 6 @ 55, 55, 60, 65
dips 4x10
hammer curls 12, 10, 8, 6 @ 50, 60, 70, 70
dumbbell tricep curls 12,10, 8, 6, 2 @ 45, 50, 55, 60, 60