Double Kettlebell Cleans /High Rep Heavy Density Training - Arms

Barbell Curls - 3x8-7-5 - 85lbs - 60 reps 

Rope Push Downs - 3x8-7-5 - 57.5lbs - 60 reps 

Dips - 3x8-7-5 - 25lbs

Hammer Curls - 2x8-7-5 - 45lbs

* Using a 1-0-4 tempo

Cash Out: 

* One-repetition chin up (underhand) - goal is 30 seconds up and 30 seconds down @ 2.5lbs followed by,

Barbell Curl - 1x12 - 60lbs then two negatives for 8 seconds

* rest 30 seconds then,

* One-repetition dip - goal is 30 seconds up and 30 seconds down @ 2.5lbs followed by,

* Dumbbell Triceps Extension -  1x12 - 50lbs  then two negatives for 8 seconds
finally,

Double Kettlebell Cleans - 5x5 - 28kgs - 132lbs