Got in weights during lunch. Just did 1 bicep and tricep because of time.

Weight Training

CORE
Back 3 x 15 @ 10 lb plate
3 x 15 Legs Up Captain's Chair
3 x 15 Crunch on Machine @ 20 lb

SHOULDERS
Overhead Press 2 x 15 @ 22.5 dumbbells
Shoulder alternate raise side and front 2 x 16 @ 8 dumbbells

CHEST
Press 2 x 15 @ 65 barbell
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 2 x 15 @ 75 machine
Lat Pull Down 2 x 15 @ 75 machine

BICEPS
Concentration Curl 2 x 10 @ 20 dumbbells

TRICEPS
2 x 15 Assisted Dip @ 125