decline press, incline press, seated rows, pulldows, calf raises, tricep pushdowns.
arm hypertrophy, dumbell curls, preacher curls, tricep pushdowns, overhead extensions, dips
arms and shoulders: barbell complex of upright rows, bent over rows, shoulder press, front raises, seated shoulder press, bicep curls, tricep pushdowns, dips.
workout, warmup, seated cable rows, tricep pushdowns, shoulder press, dips, 60′ wire-rope ladder climb…up/down.
workout: warmup, tricep pushdowns, dips, cable biceps curls, preacher curls, shoulder presses, t2b.