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Exercises

Set 1: 3 rounds
Hammer Curls X10
Hammer Curls X10
1 minute
One Hand Tricep Extensions X10 Each Arm
One Hand Tricep Extensions X10 Each Arm
1 minute
Rest
Rest
30 seconds

Set 2: 3 rounds
Preacher Curls X10 Each Arm
Preacher Curls X10 Each Arm
1 min 30 secs
Two Hand Tricep Extensions X10
Two Hand Tricep Extensions X10
1 minute
Rest
1 minute

Set 3: 1 round
"21's" X21 (7-7-7)
1 minute
Bench Skull Crusher X10
1 minute
Rest
Rest
1 minute
"21's" X24 (8-8-8)
1 minute
Bench Skull Crusher X10
1 minute
Rest
Rest
1 minute
"21's" X30 (10-10-10)
1 minute
Bench Skull Crusher X10
1 minute
Rest (Here Comes the Pain )
Rest (Here Comes the Pain )
2 minutes

Set 4: 1 round
Cable Rope Bicep Curls X10
1 minute
Rest
Rest
30 seconds
Cable Rope Bicep Curls x40
1 minute
Rest
Rest
1 minute

Set 5: 1 round
Rope Tricep Push Down X10
1 minute
Rest
Rest
30 seconds
Rope Tricep Push Down X40
1 minute


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