Arms and Shoulders

warmup 1: 5min cardio
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warmup 2: 75 close grips push ups , 75 low cable curls , 35 cable side raises
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down the line / standing smith military / dips / leg holds
1. starting 35 / 15 / 20 / fail
2. starting 30 / 12 / 18 / fail
3. starting 40 / 10 / 15 / fail
4. starting 30 / 8 / 12 / fail
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skullcrushers into curls / seated reverse flys / reverse back extension crunches
1. 15 , 12 / 15 / 20
2. 12 , 10 / 12 / 18
3. 10 , 8 / 10 / 15
4. 8 , 15 / 8 / 20
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100 incline tri extensions
75 front plate raises
100 rope curls