The Workout:

Set #1 (Weights) Repeat 2x
Shoulder Press w/ Ron de Jambe
Chest squeeze with Passe
Tricep lift w/ Arabesque & Shoulder Press Passe
4x Tricep Extension + 4x Row
2x Bicep Curl + 1x Quick & Slow
Shoulder Pushups
Shoulder Taps on floor & Slow Tricep Pushups
No Equipment Arms

 Set #2 (Weights) Repeat 3x

Russian Twists
Forearm Plank Hold