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Description

As recommended in the book by Drew Manning Fit2Fat2Fit. For Biceps and Triceps. Displayed in supersets - Two exercises back to back with minimal to no rest. Great for resistance training and cardio at the same time. If you are up for a full body workout, try the four sessions in a row. You will need dumbbells and a pull up bar. 20 minute cardio Warm up first recommended.


Exercises

Set 1: 3 rounds
12 Chin Ups
12 Chin Ups
1 minute
Transition
Transition
5 seconds
12 Chair Tricep Dips
12 Chair Tricep Dips
45 seconds
Hold Upright Position
10 seconds
12 Chair Tricep Dips
12 Chair Tricep Dips
45 seconds
Transition
Transition
5 seconds

Set 2: 1 round
Child's Pose
Child's Pose
1 minute

Set 3: 3 rounds
15 (Each Arm) Alternating Bicep Curls
15 (Each Arm) Alternating Bicep Curls
1 min 30 secs
Transition
Transition
5 seconds
15 Tricep Kickbacks
15 Tricep Kickbacks
45 seconds
Transition
Transition
5 seconds

Set 4: 1 round
Child's Pose
Child's Pose
1 minute

Set 5: 3 rounds
12 (Each Arm) Hammer Curls
12 (Each Arm) Hammer Curls
1 min 30 secs
Transition
Transition
5 seconds
15 Stability Ball Tricep Extension
15 Stability Ball Tricep Extension
45 seconds
Transition
Transition
5 seconds

Set 6: 1 round
Child's Pose
Child's Pose
1 minute


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