Supinated Lat Pulldown 
8x8 (140)
(rest:20 between sets) 

Omega Flying Dip 
8x8 (90) 
(rest :20 between sets)

8 rounds:
8 Nautilus Mult-Biceps (80) 
8 Nautilus Multi-Triceps (80) 
(no rest) 

Icarian Standing Lateral Raise 
4x15 (25) 
(rest :20 between sets) 

15-12-10-8
Cable Overhead Triceps Extension (75)
Cable Biceps Curl (75) 
(rest :20 between rounds) 

Sigle-Arm Cable Biceps Curl 
2x15 (30)

Sigle-Arm Cable Trices Pushdown
2x15 (60)