Front Squat – 5×135, 5×225, 5×245, 3×255, 1×275 (ouch)

Cushing Arms

Three rounds biceps:

5×225 Rack pulls from the floor

4ea  incline iso curls with 40lbs

Reverse curl 10x8x6 70,80,90

Preacher curl 10x8x6 70,80,90

barbell curls 5x 80,90,100

Three rounds triceps:

SA DB bench 6ea x 90

40lb DB kick backs 8x10x12

10 Dips

Tricep push downs 15x12x10 52,62,72