arms

warmup: shoulders
-75 swings
-75 high cable crosse
-35 each arm front raises
-------------
weighted dips with straight bar curls
1.10 dips / 10 curls
2.8 dips / 8 curls
3.8 dips / 8 curls
4.6 dips / 8 curls
-------------
skull crushers with rope curls
1.10 skulls - 10 press / 15 curls
2.8 skulls - 12 press / 15 curls
3.8 skulls - 15 press / 12 curls
4.6 skulls - 20 press / 12 curls
-------------
preacher hammer machine with wide grip pushdown
1.10 preacher/ 12 pushdown
2.8 preacher/ 10 pushdown
3.6 preacher/ 8 pushdown
------------
front facing cable curls with rope extensions
1.12 curls/ 12 ext
2.10 curls/ 10 ext
3.8 curls/ 8 ext