10-8-6-15 - Arms

Barbell Curls - 60lbs-80lbs-95lbs-45lbs

Rope Pushdown - 47.5lbs - 57.5lbs - 67.5lbs - 32.5lbs
Hammer Curls - 30lbs-40lbs-50lbs-25lbs

Close Grip Bench Press - 95lbs-125lbs-155lbs-115lbs* too light 
* next time - 145-165-185-125

* Using a 1-0-4 tempo

Cash Out:
 * One-repetition chin up (underhand) - goal is 30 seconds up and 30 seconds down @ 25lbs
* rest 30 seconds then,
* One-repetition dip - goal is 301 seconds up and 30 seconds down

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10-8-6-15 System: For each exercise you perform 4 sets (still with minimal rest):
First set = 10 reps with 50% of what you'll use for your set of 6 reps
Second set = 8 reps with 75% of what you'll use for your set of 6 reps
Third set = 6 reps with as much weight as you can handle for 6 good reps
Fourth set = 15 reps with 35% of what you used for your set of 6 reps