Triceps

Power rack extensions
(warmup)...45x12,45x10,65x6
Sets...85x10,90x8,95x6,95x5

Upper cable pressdowns
Sets....150x10,160x10,165x10

Dips(dumbbell strapped around waist)
Sets...80x6,80x5,80x6

Decline close grips
Sets...185x5,195x3

Biceps

EZ bar standing curls
(warmup)...45x12,45x10,65x6
Sets...95x10,115x6,115x5,120x2

Supeset preacher curls with one arm preacher curls
Sets...70x6,75x6/25x10,25x8

Incline dumbbell curls
Sets....50x7,55x5

Forearms

Reverse grip ezbar curls supersetted with seated underhand grip ez bar curls
Sets...35x10,35x10/35x10,35x10(these are done with no rest, just flip the bar over and go again)

Abs

Weighted upper pulley crunches supersetted with leg lifts
Sets....140x20,160x10,165x8/3 sets leg lifts with 10 lbs.

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