Arms

warmup 1: 5min cardio
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warmup 2 : 75 close grip pushups
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weighted dips / kickbacks
1. 10 / 8 each
2. 8 / 8 each
3. 6 / 8 each
4. 4 / 8 each
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skullcrushers into curls
1. 10 / 8
2. 8 / 8
3. 6 / 6
4. 6 / 6
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incline dbell curls with dbell overhead extensions
1. 8 each / 10
2. 7 each / 8
3. 6 each / 6
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12-5 dbells
- close curl
- reg
-wide
- 10 close/low pushups