| Order | Exercise | Reps | Sets | Rest |
|---|---|---|---|---|
| A1 | Incline dumbbell curls Use Fat Gripz for faster gains | x6 | x3-4 | 10s |
| A2 | Standing barbell curl Use Fat Gripz for faster gains | x12 | x3-4 | 10s |
| A3 | Cable curl | x25 | x3-4 | 180s |
| Do A1, A2, A3 and then rest 3 minutes and repeat 3-4 times | ||||
| B1 | Close grip press | x6 | x3-4 | 10s |
| B2 | Lying skull crushers (AKA triceps extensions with an EZ bar) | x12 | x3-4 | 10s |
| B3 | Triceps cable press downs | x25 | x3-4 | 180s |
| Do B1, B2, B3 and then rest 3 minutes and repeat 3-4 times | ||||