Arms
5 sets alternate db curls 35,45,55,65,75
Superset
5 sets v bar pushdowns stack,stack,stack+45 for 3 sets
5 sets hammer curls both arms same time 70,80,90,100,110
Superset
5 sets overhead db ext 70,80,90,100,120
5 sets reverse grip preacher ez bar curls 50,60,70,70,70
Superset
5 sets 1 arm reverse grip pushdowns
5 sets reverse wrist curls
Sueprset
5 sets wrist curls
8 sets rotary calf