| Order | Exercise | Reps | Sets | Rest |
|---|---|---|---|---|
| A1 | Seated alternate dumbbell curls Use Fat Gripz for faster gains | x10 | x10 | 45s |
| A2 | Lying dumbbell skull crusher/triceps extensions Use Fat Gripz for faster gains | x10 | x10 | 45s |
| Repeat the above until you have down 10 sets each of bi’s and tri’s. Start with a weight that you can do 15 reps with keep the same weight. By set 5 or 6 your reps should start to drop off. When you can complete all 10 sets of 10 reps with the same weight increase the weight | ||||
| B1 | Barbell wrist curls Use Fat Gripz for faster gains | x10 | x10 | 45s |