Weights

barbell triceps curls 12,10,8,6,2@ 50, 55, 60, 70, 80

tricep pushups 12,10,8,6,2 

hammer curls 12,10,8,6 @ 40, 50, 60, 70

preacher curls 12,10,8,6 @ 55, 60, 65, 70

bench dips 12,10,8,6,2 

barbell curls 12,10,8,6 @ 40, 50, 50, 60

skull crushers 12,10,8,6,2 @ 55, 65, 70, 75, 85

concentration curls 12,10,8,6 @ 20

1 hour 8 minutes of lifting weights