Arms

warmup 1 : 5min cardio
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warmup 2 : down the line dbell curls 2x - starting at 40lbs
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cable overhead extension with hammer strength preachers
1. 18 / 14
2. 15 / 12
3. 12 / 10
4. 10 / 8
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arnold single arm curls with hammer dip machine
1. 8 each / 20
2. 7 each / 15
3. 6 each / 10
4. 5 each / 5
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rope cable curls with skullcrushers
1. 15 / 10
2. 12 / 8
3. 10 / 6
4. 8 / 4-6
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12 to 6's singles
- pushdown
- low back curl
- reverse pushdown
- across curl
- slow close pushup