Arms & Abs

warm-up : cardio 5 min
----------------
75 push downs
75 cable curls
----------------
incline skullcrusher with preacher curls
1. 12 / 15
2. 10 / 12
3. 8 / 10
4. 8 / 8
----------------
seated kickbacks with seated arnold curls
1. 15 / 10 each arm
2. 12 / 8 each arm
3. 10 / 7 each arm
4. 8 / 6 each arm
-----------------
routine for rest of workout
- 25 abs cable
- 20 overhead rope extensions
- 21's (7 reverse, 7 wide, 7close grips)
- farmers walk