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Exercises

Set 1: 1 round
Set Up 40 Pound Hammer Curls
20 seconds
Rest
Rest
1 minute
Hammer Curl
Hammer Curl
12 reps
Rest
Rest
1 minute
Hammer Curl
Hammer Curl
10 reps
Rest
Rest
1 minute
Hammer Curl
Hammer Curl
8 reps
Rest
Rest
1 minute
Hammer Curl
Hammer Curl
6 reps
Rest
Rest
1 minute

Set 2: 1 round
Set Up 100 Pound Preacher Curls
20 seconds
Rest
Rest
1 minute
Preacher Curl
Preacher Curl
12 reps
Rest
Rest
1 minute
Preacher Curl
Preacher Curl
10 reps
Rest
Rest
1 minute
Preacher Curl
Preacher Curl
8 reps
Rest
Rest
1 minute
Preacher Curl
Preacher Curl
6 reps
Rest
Rest
1 minute

Set 3: 1 round
Set Up 40 Pound Dumbell Curls
20 seconds
Rest
Rest
1 minute
Dumbell Curl
Dumbell Curl
12 reps
Rest
Rest
1 minute
Dumbell Curl
Dumbell Curl
10 reps
Rest
Rest
1 minute
Dumbell Curl
Dumbell Curl
8 reps
Rest
Rest
1 minute
Dumbell Curl
Dumbell Curl
6 reps
Rest
Rest
1 minute

Set 4: 1 round
Set Up 60 Pound Standing Curl Bar
20 seconds
Rest
Rest
1 minute
Barbell Bicep Curls
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Barbell Bicep Curls
10 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Barbell Bicep Curls
8 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Barbell Bicep Curls
6 reps
Rest
Rest
1 minute

Set 5: 1 round
Set Up 70 Pound Rope Pull
30 seconds
Rest
Rest
1 minute
Rope Pull
Rope Pull
12 reps
Rest
Rest
1 minute
Rope Pull
Rope Pull
10 reps
Rest
Rest
1 minute
Rope Pull
Rope Pull
8 reps
Rest
Rest
1 minute
Rope Pull
Rope Pull
6 reps
Rest
Rest
1 minute

Set 6: 1 round
Set Up 70 Pound Tricep Press
20 seconds
Rest
Rest
1 minute
Tricep Press
Tricep Press
12 reps
Rest
Rest
1 minute
Tricep Press
Tricep Press
10 reps
Rest
Rest
1 minute
Tricep Press
Tricep Press
8 reps
Rest
Rest
1 minute
Tricep Press
Tricep Press
6 reps
Rest
Rest
1 minute

Set 7: 1 round
Set Up 70 Pound Reverse Tricep Pull Down
20 seconds
Rest
Rest
1 minute
Reverse Tri Pulldown
Reverse Tri Pulldown
12 reps
Rest
Rest
1 minute
Reverse Tri Pulldown
Reverse Tri Pulldown
10 reps
Rest
Rest
1 minute
Reverse Tri Pulldown
Reverse Tri Pulldown
8 reps
Rest
Rest
1 minute
Reverse Tri Pulldown
Reverse Tri Pulldown
6 reps
Rest
Rest
1 minute

Set 8: 1 round
Set Up 150 Pound Dip Machine
30 seconds
Rest
Rest
1 minute
Dip Machine
Dip Machine
12 reps
Rest
Rest
1 minute
Dip Machine
Dip Machine
10 reps
Rest
Rest
1 minute
Dip Machine
Dip Machine
8 reps
Rest
Rest
1 minute
Dip Machine
Dip Machine
6 reps
Rest
Rest
1 minute

Set 9: 1 round
Cycling
Cycling
1 hour


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