Arms

warm-up 1: 5min cardio
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warm-up 2: down the line starting 35lbs / dips (not seated) 100
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hammer bar skullcrushers / single arm preacher dumbbells
1. 15 / 12 each
2. 12 / 15 each
3. 10 / 10 each
4. 8 / 8 each
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150 crunches
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standing easy curl bar / hammer dip machine
1. 10 / 12
2. 8 / 12
3. 6 / 10
4. 4 / 8
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- 75 seated leg swings
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routine
- 100 pushdowns
- 100 straight bar cable curls
- 75 reverse pushdowns
- 75 high straight bar curls