Barbell
lunges
8kg
per dumbbell x 20 steps per leg x 5 sets
Giant
set preacher curl & dumbbell curl & hammer curl
39kg
& 8kg & 8kg x 12 reps each x 3 sets
Bicep
21s
20kg
x 3 sets
Giant
set tricep pressdown, reverse grip tricep extension & dip
25kg
& 20kg & body weight x 15 reps each x 3 sets
Rope
tricep extension
10kg
x 20 reps x 3 sets
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