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Exercises

Set 1: 1 round
Barbell Bicep Curls
Weights: Light
Barbell Bicep Curls
15 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Light
Barbell Bicep Curls
12 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
8 reps
Rest
Rest
30 seconds

Set 2: 1 round
Tricep Extensions
Weights: Light
Tricep Extensions
15 reps
Rest
Rest
30 seconds
Tricep Extensions
Weights: Light
Tricep Extensions
12 reps
Rest
Rest
30 seconds
Tricep Extensions
Weights: Moderate
Tricep Extensions
10 reps
Rest
Rest
30 seconds
Tricep Extensions
Weights: Heavy
Tricep Extensions
8 reps
Rest
Rest
30 seconds

Set 3: 1 round
Bicep Curls
Weights: Moderate
Bicep Curls
12 reps
Rest
Rest
30 seconds
Bicep Curls
Weights: Moderate
Bicep Curls
10 reps
Rest
Rest
30 seconds
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps
Rest
Rest
30 seconds
Bicep Curls
Weights: Heavy
Bicep Curls
6 reps
Rest
Rest
30 seconds

Set 4: 1 round
Weights: Moderate
Cable Tricep Push Down
12 reps
Rest
Rest
30 seconds
Weights: Moderate
Cable Tricep Push Down
10 reps
Rest
Rest
30 seconds
Weights: Heavy
Cable Tricep Push Down
8 reps
Rest
Rest
30 seconds
Weights: Heavy
Cable Tricep Push Down
6 reps
Rest
Rest
30 seconds

Set 5: 1 round
Weights: Moderate
Preacher Curl
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Preacher Curl
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Preacher Curl
10 reps
Rest
Rest
30 seconds

Set 6: 1 round
Weights: Moderate
Close Grip Bench Press
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Close Grip Bench Press
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Close Grip Bench Press
10 reps
Rest
Rest
30 seconds


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