Arms and Shoulders

warmup:  5 min cardio
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warmup 2: 50 single cable side raises , 50 single tri extensions , 50 high side cable curls
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easy curls into upright rows / dips / reverse crunches
1. 10 , 12 / 20  / 25
2. 8 , 10 / 15 / 20
3. 6 , 8 / 10 / 15
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incline skulls into incline curls / front plate raises into press / rope crunches
1. 10, 10 / 9 / 30
2. 8 , 8 / 8 / 24
3. 6 , 6 / 7 / 20
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double crunch / shoulder down ups / quick down the lines / close grip pushups
1. 20 / 12 each / - / 15
2. 15 / 10 each / - / 12
3. 12 / 8 each / - / 10