Arms

warm-up 1: 5min cardio
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warm-up 2 : straight bar curls 100 (light)
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skullcrushers with preacher curls
1. 20 / 10 with 2 neg
2. 15 / 8 with 2 neg
3. 12 / 6 with 2 neg
4. 10 / 4 with 3 neg
5. 8 / 3 with 3 neg
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incline dumbell curls with cable cross pushdowns
1. 24 total / 30
2. 20 total / 25
3. 18 total / 20
4. 16 total / 18
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close grip smith press with chin-up holds
1. 20 / 3 neg
2. 15 / 2 neg
3. 10 / 1 neg
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routine 10 to 5
-double kickback
- reverse curl
- front raise
- side raise