Strength:

3 sets

DB Bench 5 Right Arm, 5 Left Arm, 5 Both Arms

+

10 Barbell Curls

then,

3 sets

3×10 DB Incline Bench + 3×10 DB Hammer Curls **10 per arm**

Workout: For Time

40-30-20-10 Situps

20-15-10-5 Push Press RX(95lb/65lb) RX+(115lb/75lb)

40-30-20-10 V-ups