arms

Shoulder warmup:
- plate raises 50
- plate around the head 75
- cable side raises 30 each
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straight bar drops with weighted dips
1.4, 6, 8 bar curl /8, 10 dips
2.3,5,7 bar curl /6, 8 dips
3.2,4,6 bar curl /4,6 dips
4.1,3,5 bar curl /3,5dips
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skullchrusher routine with easy curl routine
- 42 reps total (7high,7med,7low-skulls) and ( 21's on curls) quick transition
-4 times through
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high cable curls  front with kickbacks
1.8 each cable curl / 8 each kickbacks
2.7 each cable curl / 7 each kickbacks
3.6 each cable curl / 6 each kickbacks
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pushdowns with high cable side curl
1. 12 pushdown/ 10 each curl
2. 10 pushdown/ 8 each curl
3. 8 pushdown/ 6 each curl
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* if time 50 pushups close grip / 50 heavy hammer curls