Alternate db curls back against wall
45-30,50-20,55-15,60-11,65-8,70-5,75-3
Superset
Overhead ext 70,75,80,85,90,95,100
Hammer curls 70-25,25,25,20,20,20,15,15
Superset
Tricep extension machine(skull crushers)
Stack-20,20,20,20,20,15,15,15
Ab wheel- 20,20,15,15,10,10