Arms:
4 sets overhead db extensions - 12, 12, 12, 10 reps
5 sets parallel bar dips - 12 reps ea.
4 sets fixed bar triceps extensions - 10 reps ea.
4 sets cable push downs - 12, 15, 15, 12 reps
4 sets seated incline db curls - 8, 8, 8, 9 reps
3 sets spider curls - 12, 10, 8 reps
4 sets standing barbell curls - 12 reps ea
5 sets hammer curls using cable & rope attachment - 15, 15, 15, 12, 12 reps