A.  CG Bench w/Bands

3×8, 2×5

B1.  Thick Bar Incline Curl

4×8-10

B2.  Lying Tricep DB Ext

4×12

C1.  Reverse Barbell Curl

3×10

C2.  Dips 

3xmax

(rest 1 min then go again)

D1. Tri Pushdown

3×15

D2.  Standing high pulley curl to head

3×10 (3 second eccentric per rep, 2 second contraction at top)