tris:
tri pushdown- 100 for 4 sets of 15
tri machine dips- 150 for 4 sets of 12 drop 120, 100
tri press- 140 for 3 sets of 10
rope extentions on bench- 70 for 4 sets of 12

BIC:

inverted (flat bench) cable curls-100 for 4 sets of 12 drop set or 100 and 80
barbell curls- 65 for 3 sets of 10
seated dumb curls- 20's for 2 sets rotated curls, 1 set of hammer
fried