Arms:

Wrist Curls: still rehabing the forearm, but its geting better.
Tri Ext: 2 warm ups, 75/10, 80/8,7 drop set
Preacher curl: 40/12, 50/10, 55/11,10
Rope Press: 32/12, 42/10, 47/6
Con Curls: 30/10,12
Dips: 2 x

Few sets for the abs!