Standard warmup

5 minute row

40 arm raises with 5 lbs

10 arm circles each with 5 lbs

stretching

Set:

3x

20 curls @ 30/32.5/35

15 DB chest flys @ 20

15 closed chest DB bench @ 20

15 shoulder flys @ 20

Then

3x

10 Incline crunches @ 45

20 rows @ 45 each arm

Cooldown:

Ab set, stretching.