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Description

Let's move some iron **super sets; switch from one exercise to the other until the rest. Increase your weight by 5lbs (2.2kg) after EACH SET!


Exercises

Set 1: 3 rounds
Incline Dumbbell Curl
1 minute
Chair Tricep Dips (EXPLODE FOR TIME)
Chair Tricep Dips (EXPLODE FOR TIME)
30 seconds
Rest
Rest
1 minute

Set 2: 3 rounds
Alternating Hammer Curls
Alternating Hammer Curls
45 seconds
Right Arm Tricep Extensions
Right Arm Tricep Extensions
25 seconds
Left Arm Tricep Extensions
Left Arm Tricep Extensions
25 seconds
Rest
Rest
1 minute

Set 3: 3 rounds
Right Concentration Preacher Curl
Right Concentration Preacher Curl
45 seconds
Left Concentrated Preacher Curls
Left Concentrated Preacher Curls
45 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
1 minute

Set 4: 2 rounds
21s
21s
45 seconds
Rest
Rest
1 minute
Bench Skull Crusher
45 seconds

Set 5: 1 round
Transition
Transition
1 min 30 secs

Set 6: 3 rounds
Reverse Grip Tricep Push Down
30 seconds
Reverse Grip Cable Bicep Curls
45 seconds
Rest
Rest
1 minute

Set 7: 3 rounds
Rope Tricep Push Down
45 seconds
Bent Over Cable Tricep Extensions
30 seconds
Cable Hammer Curls - With Rope
45 seconds
Rest
Rest
1 minute

Set 8: 3 rounds
Cable Tricep Kickbacks
1 minute
Left Arm Overhead Cable Curl
25 seconds
Right Arm Overhead Cable Curl
25 seconds
Rest
Rest
1 minute

Set 9: 1 round
10 Barbell Bicep Curls
10 Barbell Bicep Curls
15 seconds
Rest
Rest
10 seconds
9 Barbell Bicep Curls
9 Barbell Bicep Curls
10 seconds
Rest
Rest
10 seconds
8 Barbell Bicep Curls
8 Barbell Bicep Curls
10 seconds
Rest
Rest
10 seconds
7 Barbell Bicep Curls
7 Barbell Bicep Curls
10 seconds
Rest
Rest
7 seconds
6 Barbell Bicep Curls
6 Barbell Bicep Curls
7 seconds
Rest
Rest
6 seconds
5 Barbell Bicep Curls
5 Barbell Bicep Curls
6 seconds
Rest
Rest
5 seconds
4 Barbell Bicep Curls
4 Barbell Bicep Curls
5 seconds
Rest
Rest
4 seconds
3 Barbell Bicep Curls
3 Barbell Bicep Curls
4 seconds
Rest
Rest
5 seconds
2 Barbell Bicep Curls
2 Barbell Bicep Curls
5 seconds
Rest
Rest
3 seconds
1 Barbell Bicep Curl
1 Barbell Bicep Curl
2 seconds


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