Arms

warmup 1: abs class
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warmup 2: 10-6's
- back curl
- across extensions
- front low curl
- front extension
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skulls ( high , med , low ) / incline curls ( 20 push ups in between each sets )
1. 8,8,8 / 30 total
2. 10,8,6 / 24 total
3. 6,8,10 / 20 total
4. 6,6,6 / 18 total
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heavy easy curls / dips ( 20 push ups in between each sets )
1. 6-8 / 20
2. 6-8 / 20
3. 4-6 / 18
4. 4-6 / 18
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cable overheads / high cable curls / cable cross / mid curls ( 20 push ups in between each sets )
1. 10 / 10 / 10 / 10
2. 12 / 12 / 12 / 12
3. 8 / 8 / 8 / 8
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