Arms and Abs

warmup: cardio 5 min
------------------
cable pushdowns 75
cable curls 75
* lighter weight - loosen up
----------------
weighted dips / plate swings / straight bar curls
1. 10 dips/ 20 swings / 8 curls
2. 8 dips/ 18 swings / 7 curls
3. 6 dips/ 15 swings / 6 curls
4. 4 dips/ 12 swings / 5 curls
----------------
skullcrushers / seated leg swing / preacher curl
1. 20 skulls / 20 swing / 20 curls
2. 10 skulls / 18 swing / 8 curls
3. 8 skulls / 15 swing / 8 curls
4. 6 skulls / 12 swing / 6 curls
----------------
incline cable curl / rope crunches / hammer strength light dips
1. 15 curls / 20 crunches / 18 dips
2. 18 curls / 22 crunches / 20 dips
3. 8 curls / 24 crunches / 25 dips
4. 10 curls / 26 crunches / 30 dips