tuesday: chest and biceps

warmup: light cardio 5min
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pullovers (d-bell) with cable rope curls
1.25pullovers/ 15rope curls
2.20pullovers/ 18rope curls
3.18pullovers/ 20rope curls
4.15pullovers/ 25rope curls
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dumbell press with close grip easy bar curls
1.10 full press, 10 half press , 1 hold / 20 curls
2.12 full press, 8 half press , 1 hold / 18 curls
3.8 full press, 8 half press , 1 hold / 15 curls
4.8 full press, 6 half press , 1 hold / 15 curls
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hammer strength wide chest alternating / preacher curls / leg swings
1.10 each arm wide chest /6 full ,6 lower half,6upper half preacher/15 leg swings
2.9 each arm wide chest /6 full ,6 lower half,6upper half preacher/15 leg swings
3.8 each arm wide chest /5 full ,5 lower half,6upper half preacher/15 leg swings
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hammer strength incline alternating / high cable curls / cable crunches
1.10 each arm incline,20curls,20 crunches
2.9 each arm incline,18curls,20 crunches
3.8 each arm incline,15curls,20 crunches