Arms

warmup 1: 5min cardio
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warmup 2: 100 seated dips / 75 heavy band curls
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preacher curls / cable crosses
1. 15 / 20
* 20 shoulder flys
2. 12 / 18
* 15 front raises
3. 10 / 15
* 15 mid raises
4. 8 / 12
* 15 side raises
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seated hammer curl drops (alternating dbell) / seated overhead extension ( easy curl bar)
1. 8 total , 16 total / 15
* 20 leg swings
2. 8 total , 14 total / 12
* 35 crunches
3. 6 total , 12 total / 10
* 20 leg swings
4. 6 total , 10 total / 8
* 35 crunches
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heavy cable pushdowns into light reverse pushdown / lat pulldown curls
1. 8 , 20 / 15
* 20 military presses dbell
2. 6 , 18 / 12
* 35 shrugs - anything
3. 4 , 15 / 10
* 30 25lb russian twist
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75 close grips pushups
100 light , low cable curls