Arms

warmup 1: 5min cardio
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warmup 2 : straight bar curl ( light ) 60
                  tri-pushdowns 75
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incline skull crushers with lat pull curl
1. 12 / 18
2. 10 / 15
3. 8 / 12
4. 6 / 10
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seated hammer curls alternating (heavy) with incline cable pushdowns
1. 14 total / 20
2. 12 total / 15
3. 10 total / 12
4. 8 total / 10
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smith machine reverse grip bench press into close grip press
1. 12 / 12
2. 10 / 10
3. 8 / 8
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straight bar curl (heavy) with chin up holds
1. 10 / 1
2. 8 / 2
3. 6 / 3