bi's
6 sets of compouned sets
barbel curl x3set 5-7 rep
dumbel curl x3set 5-7 rep

tri's
6set compuned sets
skuillcrusher x3set 5-7rep
kickback x3 set 5- 7 rep

DELT -tue
2 x shoulder mlitary press all 5-7 rep
2 x dumbell press
2x lateral
2x rear delt
2x shrugs