Arms

warmup 1 : cardio 5min
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warmup 2 : heavy band curls 75
                  close grip pushup 50
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incline cable pushdowns with heavy easy curls
1. 20 / 6-8
2. 18 / 6-8
3. 15 / 4-6
4. 12 / 4-6
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overhead pullovers into close press with heavy alternating curls
1. 12 / 7each
2. 10 / 6 each
3. 8 / 5 each
4. 6 / 4 each
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cable crosses with lat pulldown curls
1. 15 / 15
2. 12 / 18
3. 18 / 12
4. 12 / 12
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150 light band curls
75 close grips pushups