Biceps, triceps and forearms

Dumbbell curls - 35s x 6, 6, 6

Dumbbell one-arm tricep extensions - 22lb x 12, 25lb x 10, 10 per arm

Hammer curls - 25s x 10, 10, 27s x 10 per arm

Tricep cable extensions - 30lb x 15, 40lb x 7, 35lb x 8, 7

Machine preacher curls - 50lb x 12, 10, 7

Barbell curls, 21s x 3

Chin-ups - 8, 7, 6

Wrist roller - 2, 2, 2