Arms

warmup 1 : 5min cardio
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warmup 2 :
21's briceps x 2
21's triceps  x 2( reg pushdown, reverse, overhead )
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skullcrushers high , med, low with heavy hammer curls
1. 7, 7, 7 / 14 total
2. 6, 6, 6 / 12 total
3. 5, 5, 5 / 10 total
4. 4, 4, 4 / 8 total
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preacher curls with cable crosses
1. 10 / 20
2. 8 / 18
3. 6 / 16
4. 4 / 14
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hammer dip machine with high cable curls
1. 12 / 20
2. 10 / 15
3. 8 / 12
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low cable curls with double kickback (dbell)
1. 15 / 12
2. 12 / 10
3. 10 / 8
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50 close grip pushups