Triceps and biceps

triceps pulldown 4x10@ 65,72.5,80,72.5

barbell curls 3x6@72

triceps curls 4x8@40,50,60,72

half pullups 4x10

triceps pushups 5x15

hammer curls 4x8@60

2x50 crunches

45 minutes of weightlifting