07 Jan 16: Arms 9

7 miles bike

0930 ABW

A1 Rope pressdown 4x15 

A2 CG pushup 4x15-20 

B1 Bench dip 4x10-15 

B2 Decline lying KB extn 4x12 

C1 DB curl 4x8-10 

C2 BB curl 4x6-10 

D1 EZ rev curl 4x10-15 

D2 Cross body hammer curl 4x8-10