Warmup: Active Stretching, 15 Dumbbell curls, 15 Overhead tri extension
Strength: 3 rounds, 10 one arm dumbbell preacher curls superset with 10 overhead dumbbell extensions and 10 barbell decline skull crushers superset with 10 incline dumbbell outside position curls
Stamina: Cable pyramid sets, starting at 100lb going down in weight by 10 to 20lb then working as far back up as you can go 5 reps a time. Cable curls and cable tri pull downs
Last push: 4 rounds, 12 barbell reverse grip curls superset with 12 horizontal single arm tri extension
Core: P90x ab ripper
Cardio 1 hour of swimming drills
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