28 Jan 16: Arms 12

7 miles bike

1000 ABW

A DB curl w/negatives 3x6 

B BB preacher 3x12 

C BB rev curl then partials 3x10+6-10 

halfway up 

D BB curl rest pause 5x10 w/10s rest 

E Rope pressdown (no lock) 4x20 

F Dip 4x15 

G CG bench 4x8 

H Ab wheel 2x10