Arms and Shoulders

warmup 1: 5 min cardio
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warmup 2:  50 shoulder cable crosses / 50 lat curls / 50 reverse cable tri extensions
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straight bar curls / dips / light clean and press / bench cunches
1. 14 / 15 / 12 / 20
2. 12 / 15 / 12 / 20
3. 10 / 10 / 10 / 20
4. 8 / 10 / 10 / 18
5. 6 / 5 / 8 / 18
6. 4 / 5 / 8 / 18
7. 6 / 10 / 6 / 15
8. 8 / 10 / 6 / 15
9. 10 / 15 / 8 / 15
10. 12 / 15 / 8 / 12