Arms & Abs

Warm-up: 5min cardio
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straight bar curl with reverse grip bench
1. 25 curls / 15 bench
2. 4,6,8 curls / 12 bench
3. 6 curls / 10 bench
4. 3,5,7 curls / 10 bench
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High cable curl into overhead extensions
1.15-15
2.10-20
3.20-10
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skullcrushers into easy curls
1. 12 - 8
2. 10-10
3. 8-12
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pushdowns / rope curls
1. 10-10
2. 8-12
3. 12-8
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Free weight dips 150
abs 150