Barbell Curls - 3x8-7-5 - 80lbs - 60 reps
Rope Push Downs - 3x8-7-5 - 52.5lbs - 60 reps
Dips - 3x8-7-5 @ bodyweight
Hammer Curls - 3x8-7-5 - 35lbs * after last set then: 30x1, 25x2, 20x3x 15x4, 10x5
Cash Out:
* One-repetition chin up (underhand) - goal is 30 seconds up and 30 seconds down. followed by,
* Barbell Curl - 1x12 - 45lbs then two negatives for 8 seconds
* rest 30 seconds then,
* One-repetition dip - goal is 30 seconds up and 30 seconds down. followed by,
* Dumbbell Triceps Extension - 1x12 - 35lbs then two negatives for 8 seconds
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