i went heavy and had a good workout, but i felt i could have done a little better.
close grip bench 4 sets
standing bb curls 6 sets
rope extensions 5 sets
db curls 3 sets( 2 of 50 reps, last one was really heavy. i only got in 6 reps per arm)
lying across the body db extensions.
i typed this post for cardio
bench