Arms , Abs , Shoulders

warmup 1: 5min cardio
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warmup 2: 75 close grip pushup, 3 x 21's easy curl bar , 50 seated reverse flys
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dips / strait bar curl / side to side crunch (on bench) / upright rows
1. 15 / 12 / 30 total / 12
2. 12 / 10 / 30 total / 12
3. 10 / 8 / 30 total / 10
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behind the neck hammer strength / skullcrushers / leg swings / heavy  hammer curls
1. 12 / 20 / 20 / 12 total
2. 10 / 18 / 20 / 10 total
3. 8 / 15 / 20 / 8 total
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rope crunches / tri cable cross / preacher curl / plate raises
1. 20 / 15 / 12 / 10
2. 18 / 12 / 10 / 8
3. 15 / 10 / 8 / 12