Day 2

Biceps

Barbell Curls
3 x 10 reps = 10 lbs.
2 x 7 reps = 15 lbs.
1 x max = 20 lbs.

Day 1

Triceps

Lateral T-Pulldowns

5/3 sets @ 12/10 reps = 50 lbs./30 lbs.

3/2 sets @ 10/7 reps = 55 lbs./35 lbs.

2/1 sets @ MAX reps = 60 lbs./40 lbs.

Warm-down

Pullovers

Double the reps, halve the weights x 3