arms and shoulders

warmup: 5 min cardio
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hammer strength alternating shoulder press / rope crunches / tri cable crosses
1. 20 total / 30 / 20
2. 18 total / 30 / 15
3. 16 total / 30 / 10
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dip machine / leg swings / shoulder dumbell down ups / heavy band curls
1. 20 / 20 / 12 each / 20
2. 15 / 20 / 10 each / 18
3. 12 / 20 / 8 each / 15
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handstand pushups / shoulder cable crosses / plate twists / reverse cable extension holds / cable curls holds
1. 15 / 20 / 18 / 6 holds / 6 holds
2. 15 / 20 / 18 / 6 holds / 6 holds
3. 15 / 20 / 18 / 6 holds / 6 holds