Arms

warmup: cardio 5min
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single cable routine  8 reps 4x each
- front ext
- low back curl
- side ext
- low across curl
- overhead ex
- high side curl
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skullcrusher / easy curl
1. 12 / 10
2. 10 / 8
3. 8 / 6
4. 20 / 15
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double crunch machine 250