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Exercises

Set 1: 4 rounds
Hammer Curls
Hammer Curls
12 reps
Transition
Transition
15 seconds
Bench Skull Crusher
Bench Skull Crusher
12 reps
Rest
Rest
30 seconds

Set 2: 4 rounds
Bicep Curls
Bicep Curls
12 reps
Transition
Transition
15 seconds
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
12 reps
Rest
Rest
30 seconds

Set 3: 4 rounds
Seated Bicep Curls
Seated Bicep Curls
12 reps
Transition
Transition
15 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
10 reps
Rest
Rest
30 seconds

Set 4: 4 rounds
Close grip bench press
12 reps
Transition
Transition
15 seconds
Bench Dips
Bench Dips
12 reps


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