Chest and biceps

Bench press - 120lb x 5, 5, 5, 4

Alternate sets - dips/push-ups
10/12, 6/10, 7/9

Dumbbell bench press - 40s x 10, 8, 8

Dumbbell flies (burn) - 20s x 40, 40

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Pinwheel curls - 50s x 5, 5, 5, per arm

Alternating hammer curls - 25s x 10, 10, 10 per arm

Barbell curls (empty) - 21s x 3