both arms same time pause once on way down every rep
B1
STANDING TRICEP PUSHDOWNS WITH ROPE
3X12-15 3010
use cable station superset B1 with B2 then rest 60 seconds after bicep curls
B2
STANDING BICEP CURLS WITH ROPE
3X10-12 3011
start rep with hammer grip and rotate through the rep to palms up
C1
BARBELL REVERSE CURLS
3X10-12 3010
C2
SKULL CRUSHERS
3X8-10 3010
using the tabata interval accumulate as many reps as possible in these exercises:
KB swings 54/35lbs
DB hang squat cleans 35/25lbs
DB russian step ups 35/25lbs 20" step
sit ups