arms and abs

warmup: routine 3x through
- 10 pullups
- 12 leg swings
- 15 pushups
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incline cable pushdowns with incline d-bell curls alternating
1.15 pushdowns/10 curls each arm
2.12 pushdowns/8 curls each arm
3.10 pushdowns/7 curls each arm
4.8 pushdowns/6 curls each arm
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cable rope pushdown into rope crunches
1. 20 pushdowns / 20 crunches
2. 18 pushdowns /25 crunches
3. 15 pushdowns /30 crunches
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hammer strength preacher curls with seated leg swings
1. 15 curls / 15 swings
2. 10 curls / 12 swings
3. 8 curls / 10 swings
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skullcrushers with dumbell curls
1. 18 crushers / 15 curls
2. 15 crushers / 12 curls
3. 12 crushers / 10 curls
4. 10 crushers / 10 curls