Arms

AM: Lunge half a mile for cardio.

PM: Arms

1. Partner EZ-Bar Curls 12, 10, 8, 6, 4, 2, 4, 6, 8, 10, 12 reps. Rest only when your partner is doing his set, when he's done with his set he/she will hand you the EZ-Bar.
2. High-Pulley Cable Curls 7 sets of 10-12 reps, rest 30 seconds between sets.
3. Hammer Curls 7 sets of 8-10 reps, rest 30 seconds between sets.
4. Machine Preacher Curls 7 sets of 10-12 reps, dropset last set to failure, rest 30 seconds between sets.
5. Rope Tricep Pushdown 7 sets of 10-12 reps, rest 30 seconds between sets.
6. Barbell Skullcrushers 7 sets of 10-12 reps, rest 45 seconds between sets.
7. Machine Dips 7 sets of 10-12 reps, rest 45 seconds between sets.
8. One-Arm Dumbbell Tricep Extensions 7 sets of 10 reps, no rest.