Bar curls, lb per rep (45 lbs, 45 reps)
Cable rope push down, lbs per rep (2 sets) -I did 35 lbs/35 reps each set
Hammer curls, lb per rep (3 sets) -I did 20 lbs/20 reps each set
Skull crushers with dumb bells, lb per rep (3 sets) -I did 15 lbs/15 reps each set
3 way Bicep curl (10x10x10) 3 sets- start out with a hammer curl on one arm, then do the other arm. Then do a crossbody curl (on each arm), then move right into a reverse grip curl with palms facing down.
Close grip bench press, lb per rep (2 sets) -I just did the bar 45 lbs/45 reps each set
30-45 minutes of cardio if time allows :)