Shoulders and biceps

warmup: abs class
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easy curl cling and press drops (no leg) / staight bar curls / pushups
1. 8, 10 / 15 / 20
2. 6, 8 / 12 / 20
3. 4 , 8 / 12 / 20
4. 4 , 6, 8 / 10 / 20
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heavy easy curls / behind the neck hammer alternating
1. 8 / 20
2. 6 / 18
3. 5 / 16
4. 4 / 14
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seated reverse flys / high shoulder flys / rope curls
1. 12 / 15 / 20
2. 10 / 12 / 18
3. 8 / 10 / 15
4. 6 / 8 / 12