Warmup: Active Stretching, 15 dbell curls, 15 diamond pushups, work up to 4RM for barbell curls
Strength: Barbell Curls 6 sets of 4 @ 4RM
Stamina: 4 sets of 10 tri cable pull down superset with 10 overhead cable tri extensions, 10 close grip preacher barbell curls superset with 12 iron cross curls
Last Push: 4 sets of 8 skull crushers superset with 10 close grip press, a drop down set of cable rope curls starting at 100lb and working your way down in weight till you reach 50 reps
Core: P90x ab ripper
Cardio: 10 200m sprints
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