14 Apr 15: Arms 3.1

7 miles bike

0840 ABW

A1 BB curl 20x5x12

A2 Rope pushdown 15x5x15 

B1 Swiss hammer 15x5x12

B2 Bent over bar pushdown 12.5-17.5x5x20

C1 Inc alt DB curl 10sx3x10

C2 O/h rope extn 15x3x15

D1 Conc curl 7.5x5x12

D2 Cable kickback pronated 5sx5x12