Arms

warmup : cardio 5min
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routine :
 - 21's x 3
 - hammer strength dips  75
 - down the line starting at 40 lbs to fail
 - skullcrushers 10 high , 10 med.
 - seated between leg shoulder flys 15
 - plate twists 20
 - heavy straight bar curl 8 - 10
 - cable pushdown 15
 - hanging leg swings 20
 - kick backs 10 each side
 - reverse bdell curl 18
 - 35 pushups
 - 15 plate raises
 - down  the line starting at 35lbs
 - skullcrushers 8 high, 8 med. , 20 rep out
 - seated shoulder side raises 15
 - heavy straight bar 6 - 8
 - cable cross 25
 - 40 rope crunches into 15 rope curls
 - 15 close grip easy curl press into 15 med skullcrushers
 - seated between leg shoulder flys 20
 - seated leg swings 30
 - 75 hammer strength dips
 - 21's x 3