Squat + Arms

  
Squat: (2) 20 x 135lbs, (2) 10 x 225lbs, 5 x 315lbs, 3 x 315lbs

Arms

Super Set: 6 Sets: Straight Bar Curls: 8 x 80lbs, Straight Bar Cable Push-Downs: 25 x 100lbs

Super Set: 5 Sets: Body Weight Skull Crushers: 8 Reps, Preacher Curls: 25 x 50lbs

Super Set: 4 Sets: Incline Curls: 20 x 20lbs, Tricep Rollbacks: 8 x 35lbs

Super Set: 3 Sets: Weighted Dips: 20 x Body Weight + 25lbs, Reverse Curls: 10 x 50lbs

Extra: 6 Sets: Tension Band Push Downs: 25 Reps each Arms

100 BB Curls: 45lbs

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