Warm up for five minutes on recumbent bike

Seated Cable Rows: 10x8p/10x10p/8x11p/6x14p (this last rep was a nice struggle)
Seated Machine Row: 10x8p/10x10p/8x12p
Bent Over DB Rows: 10x20lbs/10x25lbs/8x30lbs/8x40lbs
Standing EZ Bar Curls: 10x25lbs/8x35lbs/8x40lbs/6x45lbs
Standing Two Hand Cable Curls: 10x12.5kg/8x12.5kg/6x12.5kg/6x15.5kg
Reverse DB Wrist Curls: 10x8lbs/10x10lbs/10x12lbs
Ball Oblique Crunches: 10x0/10x10lbs
Hanging Oblique Tucks: 10/10

That's it!
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