Bench + Arms

Bench Press
warmup
135x5
135x2
185x3
work sets - 3x8......200

Supersets
Pushdown - 62.5x8, 72.5x8, 77.5x8
Lying Cable Curl (with hold at peak contration) - 42.5x8, 47.5x8, 52.5x8

Incline Curls - 3x6.....25s
Incline Hammer Curls - 3x6......25s

Overhead Rope Extension - 3x10.....52.5
DB Skullcrushers - 20sx10, 8, 8

DB Wrist Curl - 3x10.....25s