Bench + Arms

Bench Press
warmup
135x8
work sets - 3x8.....180

Supersets
DB Skullcrushers - 3x8......35s
Double Bi Curl - 22.5x8, 27.5x8, 8

DB Curls - 3x8.....22.5s
DB Hammer Curls - 3x8.....22.5s

Overhead Rope Extension - 3x10......47.5
Rope Pushdown - 3x10.....47.5

BB Wrist Curl - 3x12.....45