Warmup: cardio 5min
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Hammer strength dip machine 100
rope curls 100
leg swings 100
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skull crushers
1. 8 med, 8 high, 8 low, 15 press
2. 6 med, 6 high, 6 low, 20 press
3. 4 med, 4 high, 4 low, 25 press
4. 10 med, 10 high, 10 low, 10 press
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preacher curls negatives with dumbell overhead extensions
1. 3 negs / 12 ex
2. 4 negs / 10 ex
3. 2 negs / 8 ex
10 to 5 's dumbells
- reg. curl
- kickback
- reverse curl
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