22/9 Arms and conditioning 

Barbell curl

20 1x10

22.5 2x10

15 1x12

Lat pulldown

40 15

50 2x10

Standing cable curl 

15 10

17.5 2x8

Standing hammer curl 

10 7/8

55 deg seated curl

5 2x12

Circuit:

16 KB swing x10

Vault push up x5

Inverted row x5

7 rounds in 5 min

Need to keep this up. Movements were easy but cardio is bad. 

Knee raise

2x30