monday disco muscle day

chest/biceps

rotator cuff warm up 3x20 reps


chest

decline barbell press warmup1 12reps warmup2 12reps workingset 6reps
incline dumbell press warm up2 10reps workingset 6reps
incline dumbell fly warup2 12reps workingset 6reps
cable crossover burn out 20reps


biceps
concerntration curl warmup1 12reps warmup2 12reps workingset 8reps
ez bar standing curl warmup2 12reps workingset 8reps
hammer curl working 6reps
with curls failed on 6 but cheated 2 up and done negative slow