Shanker: GVT 2 Arms/Shoulders A Cycle 1

Warmup:
HIIT for 1 mile
Pec fly jumping jacks

Working Sets:
(Supersetted)
Dips BW+40x5x10
Standing EZ-Bar Curl 85x6x10
(Supersetted)
Preacher Curl 40x9; 40x8; 40x7
Rear delt fly 40x12x3

Dumbbell Power Clean 15x16; 20x12; 25x8

(Supersetted)
Hanging Windshield Wiper BWx12; BW+5x8; BWx12
Kneeling Ab Roller BWx16x3

Kneeling Cable Crunch 190x24
Hanging Knee Raise BWx24
Leg Raise+Reverse Crunch BWx24

Shanker: GVT Cycle 4 Arm Workout 2

Close Grip BP
155x5x10
Seated Zottman Curls
25x10x10
Fat Bar Curls
70x12x3
Tricep Pushdowns
120x12x3

Hanging Windshield Wipers
BWx12
Stationary Horizontal Woodchops
70x24
DB Sidebends
90x16

Green Building Run Times
1)2:50
2)3:00
3)3:15
4)3:50