11:30am -
    4 sets - 16 reps - bicep free weight curl @ 30lbs /each
    3 set - 16 reps - individual free weight chest press @ 30lbs /each
 
11:45am -
    6 sets -
         Machine Weights
              Bicep Curl @ 90lbs - 12 reps or fail
              Tricep @ 80lbs - 16 reps or fail