Biceps, triceps and forearms

Dumbbell curls - 30s x 6; 35s x 6; 40s x 6

Dumbbell one-arm tricep extension - 22lb x 10, 10, 10 per arm

Hammer curls - 22s x 10; 25s x 10, 10

Tricep cable extensions - 30lb x 12; 40lb x 6, 6, 5

Preacher curls - 50lb x 12; 60lb x 10; 65lb x 8

Barbell curls, 21s (empty) x 3

Negative dumbbell curls - 17.5s x 5, 6, 5

Wrist roller - 2 x 2, 2

Weight plate hold