Arms and Active Recovery

Alternating sets:

Dumbbell preacher curls: 25s (10), 27s (8), 30s (7), 32s (5)
French presses: 25 (8), 27 (7), 30 (7), 32 (4)

======

Straight bar curls: 50 (10), 55 (8), 60 (6), 65 (4)
Diamond push-ups: 8, 8, 9, 7

======

Dumbbell flies: 2 x max @ 25s: 13, 9
Dumbbell rear lat raises: 2 x max @ 20s: 7, 9

======

Lateral raises: 2 x max @ 20s: 10, 9
Close grip underhand pull-downs: 2 x max @ 80: 15, 13

======

100 x bicycle crunches (per side)