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Exercises

Set 1: 4 rounds
Weights: Moderate
Zottman Curls
10 reps
Rest
Rest
30 seconds
Bench Dips
Bench Dips
20 reps
Rest
Rest
30 seconds
Alternating Hammer Curls With Rotation
Alternating Hammer Curls With Rotation
16 reps
Rest
Rest
30 seconds

Set 2: 1 round
Transition
Transition
1 minute

Set 3: 3 rounds
Bench Skull Crusher
Bench Skull Crusher
15 reps
Rest
Rest
30 seconds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
10 reps
Rest
Rest
30 seconds

Set 4: 1 round
Transition
Transition
1 minute

Set 5: 3 rounds
Weights: Heavy
Alternating Incline Dumbbell Curl
16 reps
Rest
Rest
20 seconds

Set 6: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
21 reps
Rest
Rest
30 seconds
Weights: Moderate
Cable Tricep Push Down
25 reps
Tricep Extensions 12 Each Side
Tricep Extensions 12 Each Side
24 reps
Rest
Rest
30 seconds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
20 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
12 reps
Transition
Transition
10 seconds
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
12 reps
Rest
Rest
30 seconds
Rope Tricep Push Down
20 reps
Rest
Rest
30 seconds


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