biceps

warmup: abs class
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straight bar drops with back extensions
1. 4, 6, 8 / 25
2. 3, 5, 7 / 25
3. 3, 4, 6 / 25
4. 2, 3, 5, / 25
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seated incline curls (alternating) with lat pull curls
1. 20 total / 20
2. 18 total / 18
3. 16 total / 16
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routine 1
- low rope curl 15
- hammer dbell negatives 4
- 45 sec sprint

routine 2
- reverse dbell curl 15
- preacher negatives 4
- 45 sec sprint