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Exercises

Set 1: 1 round
Barbell Bicep Curls (20 Reps)
Barbell Bicep Curls (20 Reps)
30 seconds
Transition
Transition
10 seconds
Bench Skull Crusher (20 Reps)
30 seconds
Transition
1 minute

Set 2: 1 round
Barbell Bicep Curls (12 Reps)
Barbell Bicep Curls (12 Reps)
20 seconds
Transition
Transition
10 seconds
Bench Skull Crusher (12 Reps)
20 seconds
Transition
1 minute

Set 3: 1 round
Barbell Bicep Curls (10 Reps)
Barbell Bicep Curls (10 Reps)
20 seconds
Transition
Transition
20 seconds
Bench Skull Crusher (10 Reps)
20 seconds
Transition
1 minute

Set 4: 1 round
Barbell Bicep Curls (8 Reps)
Barbell Bicep Curls (8 Reps)
20 seconds
Transition
Transition
20 seconds
Bench Skull Crusher
20 seconds
Transition
1 minute

Set 5: 3 rounds
Straight Bar Push Downs
1 minute
Transition
Transition
20 seconds
Alternating Bicep Curls (12 Reps)
Alternating Bicep Curls (12 Reps)
35 seconds
Transition
Transition
20 seconds
Band Push Downs (20 Reps)
35 seconds
Transition
Transition
20 seconds
Alternating Hammers (12 Reps)
35 seconds
Transition
35 seconds

Set 6: 3 rounds
Reverse Curls
45 seconds
Transition
Transition
20 seconds
Wrist Curls (20 Reps)
20 seconds
Transition
20 seconds

Set 7: 3 rounds
Right Concentrated Bicep Curls (12 Reps)
Right Concentrated Bicep Curls (12 Reps)
20 seconds
Transition
Transition
20 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
20 seconds
Rest
Rest
30 seconds

Set 8: 2 rounds
Core trainer
3 minutes
Step Ups
Step Ups
3 minutes


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