4 sets of 6 reps: biceps curls

4 sets of 10 reps: triceps extension

3 sets of 12 reps: single arm bent over biceps curl

3 sets of 15 reps: overhead triceps extension 

2 sets of 20 reps: barbell biceps curl

2 sets of 30 reps: triceps push ups

1 set of 50 reps: resistance band biceps curls 

1 set of 50 reps: resistance band triceps extension 

2 sets of 10: goblet squats with 5 second pause at bottom of squat (focus on muscle control)

4 sets of 10: bridges (add weight if able)

2 sets of 10: back squat 

2 sets of 10 walking lunges: super set with 15 squats after each set of lunges

2 sets of 10: Bulgarian split squats 

finish with a 10 minute run, bike, row