Day 3: Reps

Alt. Shoulder Press: 15 @ 20 lbs
In and Out Bicep Curls: 16
Two arm tricep kickbacks: 12

Alt. Shoulder Press: 10 @ 20 lbs
In and Out Bicep Curls: 20
Two arm tricep kickbacks: 10

Deep Swimmers Press: 12
Full Supination Concentration Curls: 15
Chair Dips: 14 Bent Legs

Deep Swimmers Press: 12
Full Supination Concentration Curls: 12
Chair Dips: 12 Bent Legs

Upright Rows: 15
Static Arm Curls: 16
Flip Grip Twist Kickbacks: 10 @ 10lbs

Upright Rows: 15
Static Arm Curls: 16
Flip Grip Twist Kickbacks: 10 @ 10lbs

Seated Shoulder Flys: 16
Crouching Cohen Curls: 12 on wall
Lying Down Tricep Extensions: 14

Seated Shoulder Flys: 16
Crouching Cohen Curls: 8 on wall
Lying Down Tricep Extensions: 12

Straight Arm Shoulder Flys: 16 @ 12.5 lbs
Condon Curls: 12
Side Tri Rise: 10 x2

Straight Arm Shoulder Flys: 16 @ 12.5 lbs
Condon Curls: 13
Side Tri Rise: 13 x2

I finished Ab Ripper X!! My goal was for 10 reps per exercise, I got about 10-15 so I'll be sure to push that a little more next time as well.

The best part of today is that it shook out a bunch of the soreness from Plyo. That alone is worth doing this workout! :)