Arm day:
Seated dumbbell curls 3 sets to failure
Hammer curls 3 sets to failure
Barbell curls 3 drop sets to failure
Tricep push down 3 drop sets to failure
Dumbbell skull crushers 3 sets
Chest and back day:
Flat dumbbell press 3 sets
Incline dumbbell press 3 sets
Chest press 3 drop sets to...