Arms and shoulders

warmup 1: 5 min cardio
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warmup 2: 50 shoulder cable cross , 50 lat pull curls , 50 reverse curl extensions
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incline cable tri extension / heavy easy curl bar / cable crunches / shoulder down - ups
1. 20 / 8 / 20 / 10 each arm
2. 15 / 6 / 20 / 8 each arm
3. 12 / 4 / 20 / 6 each arm
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seated hammer military dumbbells (alt.) / reverse d-bell curls / hanging leg swings / tri cable crosses
1. 18 total / 20 / 15 / 25
2. 16 total / 18 / 15 / 20
3. 14 total / 15 / 15 / 15
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double crunch / calf raises / russian twists / kichbacks / wide curls / band around the worlds
1. 30 / 50 / 30 / 15 / 15 / 12
2. 25 / 50 / 25 / 12 / 12 / 10
3. 20 / 50 / 20 / 10 / 10 / 10