Arm day:
Over head barbell extensions: 100x10 90x 12, 80x12
Superset with hammer curls: 45x10, 35x10, 30x8
Machine dips (4 second negatives): 100x10, 80x10, 70x12
Spider curls (every set assisted rep till fail): 70x 8, 60x 10, 60x 10
Push downs ez curl: 100x12, 80x10, 70x12
Reverse grip ez bar cable curl: 40x10, 35x12, 30x10
Rope pull downs: 50x12, 40x10, 35x12
Cable curls single arm: 25x12, 30x10, 35x8
Abs:
Cable crunches 3 sets till fail
Ab roller: 3 sets to fail
30 mins cardio 10 incline 3-3.2mph