Shoulder, Biceps , Abs

warmup
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hammer strength behind the neck / heavy easy curl / standing plate twists
1. 12 / 8 / 30
2. 10 / 7 / 30
3. 8 / 6 / 30

clean and press / shoulder cable cross / hammer preacher curl / plate crunch ups
1. 6 / 12 / 8 / 15
2. 5 / 10 / 8 / 15
3. 4 / 8 / 8 / 15

outside
Bi / Shoulder / Abs - bands
- front raise
- mid side raise
- side raise
- inside bi
- mid bi
- wide bi
- 35 leg swings