tuesday: chest biceps

warmup: light cardio 5min
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flat d-bell with easy curl bar standing curls (heavy)
1.10 flat d-bell / 8 curls
2.8 flat d-bell / 7 curls
3.6 reps plus a hold on last / 6 curls
4.4 reps plus a hold on last / 4 curls
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smith incline with hammer curls (across chest)
1.10 incline / 6 each arm hammer
2.8 incline / 5 each arm hammer
3.6 incline / 4each arm hammer
4.4 incline / 4 each arm hammer
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hammer strength wide chest or decline with preacher negatives (straight bar)
1.10 hammer / 3 negatives
2.8 hammer / 3 negs
3.6 hammer / 2 negs
4.4-6 hammer / 2 negs
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alternating flat d-bell hammer press with standing d-bell curls
1.8 each arm hammer press / 8 each arm curl
2.7 each arm hammer press / 7 each arm curl
3.6 each arm hammer press / 6 each arm curl
4.5 each arm hammer press / 5 each arm curl

*if time do pec deck low weight slow repititions for remainder