7-5-3 Wave - Arms...

Warmup:  V-handle Pull Ups 15-10-5 - 30 reps

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
* finish with 30x6, 25x5, 20x4, 15x3, 15x2, 15x1

Close Ring Push Ups 10-9-8-7-6-5-4-3-2-1 with a 5 second rest in between rest.