17 DEC: core & arms

1. plank: 2 minutes
2. reach & rotate plank: 10 each
3. Unilateral bicep triset
   a. concentration curl: 35 x 12, 9
   b. preacher curl: 15 x 12, 12
   c. preacher hammer curl: 20 x 12; 15 x 12
4. Incline dumbbell curls: 20s x 8, 7, 9, 9
5. Unilateral tricep triset
   a. overhead extension: 25 x 12, 12
   b. cross body extension: 25 x 8; 20 x 6
   c. reverse grip cable extension: 20 x 12, 9
6. Nautilus curl: 70 x 20; 80x10-70x5-60x3
7. Tricep cable pressdown: 110 x 21s; 130 x 21s
8. EZ-bar reverse cur"l: 65 x 12, 12, 12, 15