Superset Biceps/Triceps = NICE

Wide grip ez barbell curl
20.5kg x 12
23kg x 8
28kg x 8
30.5kg x 10

Skull Crushers (muahahahhaha)
20.5kg x 12
23kg x 8
28kg x 8
30.5kg x 8

Seated alternate biceps curl
10kg x 8
10kg x 8
10kg x 8

Seated alternate overhead triceps extension
10kg x 8
10kg x 8
10kg x 8

Hammer curls
10kg x 8
10kg x 8
10kg x 8

Lying triceps extension
10kg x 8
10kg x 8
10kg x 6

Standing military shoulder press
30.5kg x 8
30.5kg x 8
30.5kg x 8
30.5kg x 8

Straight superset with...

Side raises/Front raises/Back raises
4kg x 8
4kg x 8
4kg x 8

Diamond push ups
2 x reps to failure

bwahahha nice workout. could hardly lift my arms after that...