@thecasss: Biceps & Triceps High Cable Curls 4x12,10,10,8 Lying DB Tricep Extensions 4x10,10,10,8 Tricep Pushdown 4x10,8,8,8 BB Bicep Curl 4x12,10,10,8 Single Arm m Preacher Curl 4x8,8,8,6(each arm) V-Grip Pushdowns 4x12,10,10,10