Warm Up (Bicycle): 15 minutes

Arms:
Push Ups: 4x15
Seated Tricep Press: 20 lbs (2x8)
                              25 lbs (2x8)
Superset1- Cable One Arm Extension: 25 lbs (4x8)
Superset1- One Arm Reverse Grip Pull Down: 20 lbs (4x8)
Superset2- Skullcrushers: 30 lbs (4x8)
Superset2- Close Grip Barbell Bench Press: 30 lbs (4x8)
Parallel Bench Press: 10 lbs (4x8)
Incline Dumbbell Curls: 20 lbs (4x8)
Alternate Hammer Curls: 40 lbs (4x8)
Barbell Curls: 40 lbs (2 to failure)
Barbell Curls: 30 lbs (2x8)
Barbell 21's: 20 lbs (3x21)

Abs:
Stability Ball Crunch: 3x30
Jackknife Sit Up: 25 lbs (4x8)
Reverse Crunch with Stability Ball: 8 lbs (3x15)
Full Body Crunch: 25 lbs (4x10)
Plated Sit Up to Toso Twist: (4x8)
Plated Crunch to Reverse Crunch: 25 lbs (4x8)
Torso Twist Machine: 110 lbs (4x8)