Arms
Seated dumbbell curls: 3/20, 15
Preacher curls: 3/15, 40
Cable spider curls: 3/12, 40
Standing cable curls: 3/12, 30
Triceps pulldowns: 3/15, 40
Overhead triceps raises w/weighted barbell: 3/12, 20/20/40
Single-arm triceps raises: 3/15, 15
Cable kickbacks: 3/12, 30/40/40