Arms

warmup: 5min armbike
_______________
skullcrushers into bicep curls / close grip pushups
- 12 , 10 / 15
- 10 , 12 / 15
- 10 , 8  / 12
- 8, 10 / 12
______________
dumbell pullover to press / rope curls / double kickbacks
- 10 / 20 / 12
- 8 / 15 / 10
- 12 / 12 / 8
_______________
Hammer strength dips / high cable curls on knees
- 15 / 15
- 8 / 12
- 12 / 8
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towel negatives / close grip pushups
- 3 / 15
- 3 / 15
- 3 / 15