Triceps Press down-4×10-8
Close grip Bench OR Bench Dips-4×10-8
Rope press down-7×15
BB curls 4×10-8
DB curls- 4×10-8
machine preacher curls- 7×15
Go to failure of technique every set! If you don’t hit failure of technique at 10 reps, that was a warm up set!