Arms

warmup 1 : cardio 5min
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warmup 2 : single cable routine * each side x 2
- 30 reg pushdown
- 30 high front
- 30 side under pushdown
- 30 high side
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easy curls - standing / incline cable pushdowns
1. 12 / 15
* smith lying pullups 12 into smith military 12
2. 8 / 12
* smith lying pullups 12 into smith military 12
3. 8 / 12
* smith lying pullups 10 into smith military 10
4. 6 / 10
* smith lying pullups 10 into smith military 10
5. 4 / 10
* smith lying pullups 8 into smith military 8
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pullovers into press (dbell) / incline dbell curls
1. 15 / 16 total
* close grip pushup 15 into chin ups holds 3
2. 12 / 14 total
* close grip pushup 15 into chin ups holds 3
3. 10 / 12 total
* close grip pushup 15 into chin ups holds 3
4. 8 / 10 total
* close grip pushup 15 into chin ups holds 3
5. 6 / 8 total
* close grip pushup 15 into chin ups holds 3
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* if time preacher curl light 50 reps (hammer strength)