Arms

warmup 1: 10 min cardio
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warmup 2: rope curl 75 / 75 pushdowns
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incline skullcrushers / heavy easy curls
1. 15 / 8
* 20 leg swings -seated
2. 12 / 8
* 20 pushups
3. 10 / 6
* 20 shoulder flys -front
4. 8 / 6
* 20 plate shrugs
5. 6 / 4
* 20 leg swings
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hammer curls with dumbell overhead extensions
1. 14 total / 12
* 20 pushups
2.12 total / 10
* 20 shoulder flys - mid
3. 10 / 8
* 20 plate shrugs
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skullcrushers with low cable curls
1.20 / 20
* 20 leg swings
2. 12 / 18
* 20 pushups
3.10 / 15
* 20 shoulder flys - side
4. 8 / 12
* 20 shrugs
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