AM - Arms

All 3 sets of 12 in couplet.

1st couplet
Straight Bar curls @ 65lbs to Hammer curls 40lbs each arm

2nd couplet
Spider curl - chest leaning on lg blue box arms hanging over, using curl bar.  Did 45lbs first set.  Next 2 sets I did 55lbs.  Then to biceps bridge - starting on back reverse grip on barbell in rack on bench press pegs.  Swing and curl body up into a bridge arms and legs fully extended.

3rd couplet
Ring pull-ups then to barbell lawnmower pull.  Bar end in base of rack other end has 45lbs bumper plate.  Pull to chest do 12 then switch arm.

4th couplet
Incline sitting on bench shoulder press facing back of bench then to single arm land mine press.  Same set up as lawnmower but now pressing from shoulder.

Did not do last couplet - ran out of time
But it was supposed to be this.
Full motion dumbbell shoulder press, then to bent over barbell rows