Warmup - cardio 5min
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decline press bar with back against wall easy curls
1.15 decline / 12 curls
2.12 decline / 10 curls
3.10decline / 8 curls
4.8 decline / 6 curls
5.6 decline / 4-6 curls
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smith flat bench with standing overhead tri extensions
1.10 flat/15 ex
2.8 flat/15 ex
3.8 flat/12 ex
4.6 flat/12 ex
5.4 flat/10 ex
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rountine 12s to 6s
- incline tri cable pushdown
- close grip pushup
- straight bar cable curl
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- incline machine 50 (heavy)
- machine crunches 200
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