Legs , Arms, Abs

warmup: cardio
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100 leg extensions
75 incline dbell curls
75 tricep extensions

smith squat, skullcrushers , heavy easy curl , hack smith squat , crunches
1. 10, 15, 8, 12, 30
2. 9, 12, 7, 12, 30
3. 8, 10, 6, 10, 30
4. 7, 12, 5, 10, 30
5. 6, 15, 4, 8, 30

outside:
25 band curls
15 overhead extension (bar)
15 double kickback
25 hammer curls
* suicide