Standard Warmup

5 minute row

40 arm raises @ 5 lbs

10 arm circles each arm

Set:

3x

10 x L’s @ 5 lbs

20 x bench at 95

10 x incline crunches with twist @ 45 lb

15 x cable row @ 27.5, 35, 45 each arm

10 x DB Curls @ 30

Cooldown

Ab set and rolling