Shoulders & Biceps

warmup
------------
75 dumbbell curl to press (seated) / 45 hanging leg ups
------------
smith standing press / incline curls / plank side to side
1. 10 - 16 - 50
2. 8 - 14 - 50
3. 6 - 12 - 50
------------
upright cable row / cable curl / plank up downs
1. 12 - 12 - 20
2. 10 - 10 - 20
3. 8 - 8 - 20
------------
reverse behind the neck press / preacher curl / plank reaches
1. 12 - 12 - 20
2. 10 - 10 - 20
3. 8 - 8 - 20