warmup: 5min cardio
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100 tricep extension
plate raises 65
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skull crushers high & mid / seated bent over flys
1. 10 - 8 / 12
2. 8 - 10 / 10
3. 8 - 8 / 8
4. 6 - 6 / 8
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straight bar seated overhead extension / straight bar standing military
1. 15 / 20
2. 12 / 20
3. 10 / 18
4. 8 / 18
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dip machine / standing cable crossover
1. 20 / 20
2. 15 / 15
3. 12 / 12
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d-bell side raises / reverse extensions
1. 5 slow / 30
2. 8 / 25
3. 10 / 20
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