Shoulders and biceps

warmup 1: 5min armbike
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warmup 2:
- 100 cable crosses ( 4 sets of 25 )
- 4 21's
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Standing smith military / heavy dumbell curls
1. 15 / 10 total
2. 12 / 8 total
3. 10 / 6 total
4. 18 / 12 total
5. 20 / 16 total
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deck of cards resistance bands
- front raises
- wide curls 2x
- mid raises
- close curls 2x
- side raise
- mid curls 2x