Bench + Arms

Bench Press
warmup
135x5
135x3
185x3
work sets - 3x8....195

Supersets
DB Skullcrushers - 3x8......40s
Cable Curl - 52.5x8, 57.5x8, 8

DB Curl - 3x8....25s
Hammer Curl - 3x8.....25s

Rope Pushdown - 57.5x10, 62.5x10, 8
French Press - 50x10, 9, 8

Machine Bar Squeeze  -3x10.....105