26 Jun 15: 3.3 Arms

7 miles bike

1100 ABW

A1 Rope extn 12.5x3x12

A2 O/h rope extn 12.5x3x10

A3 Bench dip 3xF

B Lying EZ bar 15x3x10

C1 EZ curl 20x3x8

C2 Standing DB curl 7.5sx3x8

C3 EZ rev curl 10x3x8

D Chin-up 1x8