Arms
Superset
Tricep Dips Weighted with 25 lbs: 6 / 6 / 6 / 6 / 6 bodyweight, dropset
Barbell Curl: 80 x 8 / 90 x 6 / 80 x 6 / 80 x 6
Giant Set - 4 Sets, No rest between exercises
Hammer Curl 6-8 reps
Barbell Curl 6-8 reps
Incline Dumbell Curl 6-8 reps
Seated Barbell Curl 6-8 reps
Giant Set - 4 sets
Close Grip Bench Press 6- 8 reps
Skullcrusher 6-8 reps
Overhead Dumbell Extentipon 6-8 reps
Cable Extention w/ Rope 6-8 reps
Superset
Preacher curl : 35 lb x 20 / 35 x 20 / 35 x 20 / 35 x 20
Close Grip Bench Press: 110 x 8 / 110 x 8 / 110 x 8 / 110 x 8
Abs
1 hour cardio, 1100 calories burnt