Arms

warmup : 5 min armbike
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Skullcrushers (high, mid,  low) / easy curls ( low,  high,  full ) / pullovers / dips
1. 10, 10 ,10 / 10 , 10 , 10 / 10 / 10
2. 8, 8, 8 / 8, 8, 8 / 8 / 8
3. 6, 6, 6 / 6, 6, 6 / 6 / 6
4. 4, 4, 4, / 4, 4, 4 / 4 / 4
5. 8, 6 ,4 / 4 , 6, 8 / 8 / 8
6. 4 ,6, 8 / 8 , 6, 4 / 6 / 6
7. 10, 10 ,10 / 10 , 10 , 10 / 10 / 10