Conditioning + Arms. 5/3/1

Pull-ups SS back extension

10 * 5

Pull-ups SS reverse hypers

10 * 5

Hammer curl

25 * 6 * 3

Incline curl

10 * 10 * 5

21s

10 + ez bar * 2 sets

15 + ez bar * 1 set 

Concentrated curl 

12.5 * 8 * 3

Cable overhead tricep extension

26 * 30/20/18/6

DB overhead tricep extension 

10 * 10 * 3

GHR sit ups

10 * 5