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Exercises

Set 1: 3 rounds
Bicep Rope Curls
1 min 30 secs
Rope Tricep Push Down
1 min 30 secs
Rest
Rest
1 minute

Set 2: 2 rounds
Bicep Rope Curls
1 minute
Rope Tricep Extensions
1 minute
Rest
Rest
45 seconds

Set 3: 1 round
Bicep Rope Curls
1 min 30 secs
Rope Tricep Extensions
1 min 30 secs
Rest
Rest
30 seconds

Set 4: 1 round
Transition
Transition
1 min 30 secs

Set 5: 1 round
Alternating Incline Dumbbell Curl - 16 Reps
1 min 20 secs
Rest
45 seconds
Alternating Incline Dumbbell Curl - 12 Reps/higher Weight
1 minute
Rest
1 minute
Alternating Incline Dumbbell Curl - 8 Reps/higher Weight
45 seconds
Rest And Switch
1 min 30 secs
Bench Skull Crusher - 16 Reps
44 seconds
Rest
45 seconds
Bench Skull Crusher - 12 Reps/higher Weight
36 seconds
Rest
1 minute
Bench Skull Crusher - 8 Reps/higher Weight
28 seconds
Rest
2 minutes

Set 6: 1 round
Barbell Bicep Curls Cluster Set
Barbell Bicep Curls Cluster Set
1 min 15 secs
Rest
1 minute
Barbell Bicep Curls Cluster Set
Barbell Bicep Curls Cluster Set
1 minute
Rest
45 seconds
Barbell Bicep Curls Cluster Set
Barbell Bicep Curls Cluster Set
45 seconds
Transition
Transition
1 minute

Set 7: 1 round
Tricep Kickbacks cluster Set
Tricep Kickbacks cluster Set
1 min 15 secs
Rest
1 minute
Tricep Kickbacks Cluster Set
Tricep Kickbacks Cluster Set
1 minute
Rest
45 seconds
Tricep Kickbacks Cluster Set
Tricep Kickbacks Cluster Set
45 seconds
Now Show Your Guns Off
5 seconds
Ask Someone To Help You Get Dressed!!!!
5 seconds


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