warmup: 5min cardio
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bent over rows with preacher curls
1. 15 each arm / 20
2. 8 each arm / 12
3. 6 each arm / 8
4. 4 each arm / 6
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bent arm pullovers (straight bar ) into straight bar curls
1. 12 / 18
2. 10 / 12
3. 8 / 10
4. 6 / 8
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routine remainder of time
- lat pull heavy 6-8 reps
- dbell shrugs heavy 8-10
- 20 total alternating heavy curls
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