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Exercises

Set 1: 1 round
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
20 reps
Weights: Light
Cable Tricep Push Down
20 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
15 reps
Weights: Moderate
Cable Tricep Push Down
15 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
12 reps
Weights: Heavy
Cable Tricep Push Down
12 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Weights: Heavy
Cable Tricep Push Down
10 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
8 reps
Weights: Heavy
Cable Tricep Push Down
8 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
12 reps
Weights: Heavy
Cable Tricep Push Down
12 reps
Rest
Rest
1 minute

Set 2: 1 round
Hammer Curls
Weights: Moderate
Hammer Curls
20 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
20 reps
Rest
Rest
1 minute
Hammer Curls
Weights: Moderate
Hammer Curls
20 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
20 reps
Rest
Rest
1 minute
Hammer Curls
Weights: Moderate
Hammer Curls
20 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
20 reps
Rest
Rest
1 minute
Hammer Curls
Weights: Moderate
Hammer Curls
20 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
20 reps
Rest
Rest
1 minute

Set 3: 1 round
Resistance: Heavy
Effort: Vigorous
Overhead Cable Curl
10 reps
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
10 reps
Rest
Rest
1 minute
Resistance: Heavy
Effort: Vigorous
Overhead Cable Curl
10 reps
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
10 reps
Rest
Rest
1 minute
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
10 reps
Resistance: Heavy
Effort: Vigorous
Overhead Cable Curl
10 reps
Rest
Rest
1 minute


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