Shoulders & biceps

warmup : 5min armbike
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straight bar curl drops / side dumbell raises / plate shrugs
1. 4, 6, 8 / 20 / 40
2. 3, 5, 6 / 18 / 35
3. 3, 4, 5 / 16 / 30
4. 2, 3, 4 / 14 / 25
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swings / hammer strength curls / sprints
1. 20 / 4 / 45 sec
2. 20 / 5 / 45 sec
3. 15 / 6 / 45 sec
4. 15 / 7 / 45 sec
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down the line curls to military press starting 40lbs
- reg 75 at least
- hammer 65 at least
- reverse 55 at least
- wide 45 at least
- close hammer 35 at least