Triceps and Biceps

Warmup: 5 min cardio
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single cable routine 10 tos 7's
- pushdown
- side high curl
- reverse pushdown
- front high curl
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skullcrushers with hammer strength preacher curl
1. 10 / 20
2. 8 / 15
3. 6 / 10
4. 8 / 8
5. 20 / 4-6
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bar curls ( easy bar ) with bench dips
1. 10 / 15
2. 8 / 18
3. 6 / 20
4. 5 / 25
5. 4 / 30
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10 to 5's
- hammer curls same time
- kick backs same time