End on another 8weeks... next week will mix up excercises again

Warm 7min run

Triceps
Pushdowns w/ rope: 10x80, 8x90, 6x90, 6x100
lying crossface ext.: 10x17.5, 8x20, 6x22.5, 6x22.5

Biceps
st DB hammers: 10x27.5, 8x30, 6x30, 6x30
Seated DB 21s: 21x22.5, 21x25

Abs
Hanging obliques: 4sets15
twists: 4sets30
crunches: 4sets15
side leg raises: 4sets15
lying front kicks: 4x30

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