Arms and Abs

warmup 1: 5min cardio
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warmup 2: 75 close grip pushups / 200 heavy band curls alternating
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incline cable extensions / cable crunches / single arm hammer strength preacher curl / single arm side crunch
1. 15 / 30 / 8 each / 20 each
2. 12 / 30 / 6 each / 18 each
3. 10 / 30 / 4 each / 15 each
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cable skulls / plate swings / behind back curl
1. 15 / 20 / 18
2. 12 / 20 / 15
3. 10 / 20 / 12
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heavy easy curl / weighted dip / hanging leg hold
1. 6 / 8 / fail
2. 5 / 6 / fail
3. 4 / 4 / fail