Seated long cable rows x4, Hammer rows x4, wide grip pull downs x4, Close grip behind head pull downs x 4 (all progressive weight).
Incline dumbbell curl x 4(progressive), preacher curls x4(progressive), run the rack dumbbell curls 47.5, 42.5, 37.5, 32.5, 27.5, 22.5 no rest between each set, Behind Head Cable Curl x4 (progressive) hammer Curls x4 (progressive)
Incline press x 4, Machine flyes x 4, bench press x 4, Hammer Machine Dips x 4.
Scott triceps press-downs x 4, Hammer machine reverse grip dips x4, , cable overhead triceps extension x 4, Bent over Triceps Extension x 4. All sets above done with weight added progressively.
Hammer rows x4, wide grip pull downs x4, Close grip behind head pull downs x 4 Seated long cable rows x4 , (all progressive weight)
Incline dumbbell curl x 4(progressive), preacher curls x4(progressive), run the rack dumbbell curls 47.5, 42.5, 37.5, 32.5, 27.5, 22.5 no rest between each set, Behind Head Cable Curl x4 (progressive) hammer Curls x4 (progressive)