arms and abs

warmup 1 : cardio 5min
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warmup 2 : 50  lat pull curls / 50 double cross ext. / 100 plate twists
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easy curl bar / hammer stength dips / crunches
1. 12 / 20 / 30
2. 8 / 18 / 25
3. 4 / 16 / 20
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incline curls dumbells / skullcrushers / leg holds
1. 16 total / 20 / 1
2. 14 total / 18 / 1
3. 12 total / 16 / 1
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preacher holds / kickbacks / rope crunches
1. 3 / 10 each / 20
2. 2 / 8 each / 20
3. 1 / 6 each / 20