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Description

Warm up jog with dynamic stretches and a full body stretch afterwards.


Exercises

Set 1: 2 rounds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
12 reps
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
12 reps

Set 2: 4 rounds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
45 seconds
Rest
Rest
15 seconds

Set 3: 4 rounds
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
45 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
12 reps
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
12 reps

Set 5: 2 rounds
Hammer Curls
Weights: Moderate
Hammer Curls
12 reps
Weights: Moderate
Rope Tricep Push Down
12 reps

Set 6: 4 rounds
Hammer Curls
Weights: Moderate
Hammer Curls
45 seconds
Rest
Rest
15 seconds

Set 7: 4 rounds
Weights: Moderate
Rope Tricep Push Down
45 seconds
Rest
Rest
15 seconds

Set 8: 1 round
Hammer Curls
Weights: Moderate
Hammer Curls
12 reps
Weights: Moderate
Rope Tricep Push Down
12 reps

Set 9: 3 rounds
Bicep Curls
Weights: Heavy
Bicep Curls
Reps until failure
Tricep Kickbacks
Weights: Heavy
Tricep Kickbacks
Reps until failure


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