Arms for today....
1. Bicep Curls: 3 sets of 10-12 reps 15kg 25kg 30kg
2. Tricep Dips: 3 sets of 10-12 reps
3. Hammer Curls: 3 sets of 10-12 reps 17.5kg 20kg 25kg
4. Skull Crushers: 3 sets of 10-12 reps 30kg consistent
5. Reverse Curls: 3 sets of 10-12 reps 20kg consistent
6. Overhead Tricep Extensions: 3 sets of 10-12 reps cable comfortable weight