You should check out the lifting thread on the Y board 
Last two sessions - chest & back, arms
Chest/Back:5 sets incline db presses - 12, 12, 12, 10, 8 reps
3 sets Hammer Strength machine neck presses - 15, 15, 12 reps
3 sets Hammer Strength decline machine presses - 12, 12, 10 reps
3 sets pec deck flyes - 15, 12, 10 reps
5 sets wide-grip cable pulldowns - 12, 12, 12, 10, 10 reps
4 sets Hammer Strength
(plate-loaded) machine pullovers - 12, 12, 10, 8 reps
3 sets of some goofy ass machine pulldown with a fixed bar that I tried for the first time and did not like - 12, 10, 8 reps
3 sets seated cable rows - 12, 10, 9 reps
2 sets hyper-extensions - 8, 8 reps
(both concentric and eccentric portions done very slow and controlled)Arms:5 sets seated overhead extensions with cambered bar - 12, 12, 12, 10, 7 reps
5 sets JM Press - 12, 13, 12, 10, 9 reps
4 sets parallel bar dips - 10, 10, 9, 8 reps
3 sets Tiger Dips/bodyweight extensions - 10, 10, 9 reps
3 sets Larry Scott-style preacher bench curls - 8, 8, 7 reps
3 sets unilateral cross-body db hammer curls - 8, 10, 9 reps
3 sets seated barbell preacher curls posting off the inner knees - 12, 15, 13 reps
