Arms

dips 3x20

static curl up hangs 4x30'

triceps pulldowns 12,10,8,6,4,2 @ 110, 120, 130, 140, 150, 160

Zottman curls 3x8 @ 50, 50, 50

one arm triceps extension 10, 8, 6@ 50, 50, 50

incline biceps curls 3x8@ 40, 40, 40