5 Minute Warmup on Elliptical

Superset

Bicepts
Seated Preacher Curls 75# 3 sets 10/8/8 reps
Dumbbell Curls No alternate 30# 8/8/8 Reps
hammer Curls No Alternate 30# 10/10/10 Reps

Superset
Tricepts
7's 75# 3 sets 10/10/10

Superset
Rope press downs 3 sets 15/15/15
Rope Curls 3 sets 15/15/14

Core
Superset 3 sets
Weighted pull downs Center/side/side 10/10/10
Back extensions 10/10/10

This might be a bit tough to read just holler at me and I might be able to explain in more detail.

JP