Arms/Shoulders and Abs

warmup: 5min cardio
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- 50 each arm cable side raise
- 50 each arms tri extension
- 50 each arm low cable curl
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curl straight bar into easy curl skulls / rope cross swings / plate raises
1. 10 , 15 / 12 each / 15
2. 8 , 12 / 12 each / 12
3. 6 , 10 / 10 each / 10
4. 4 , 8 / 10 each / 8
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hammer strength preacher / hammer strength dips / leg swings / easy curl light clean and press
1. 20 / 6 / 12 / 10
2. 15 / 10 / 12 / 10
3. 10 / 15 / 10 / 12
4. 6 / 20 / 12 / 10