| Order | Exercise | Reps | Sets | Rest |
|---|---|---|---|---|
| A1 | Barbell Curl with a forward lean Use Fat Gripz for faster gains | x12 | x8 | No rest |
| A2 | Triceps V-bar cable press downs | x12 | x8 | No rest |
| This is a superset, so you do biceps then triceps back and forth until you have done 8 sets of each | ||||
| B1 | Seated alternate dumbbell curls Use Fat Gripz for faster gains | x12 | x8 | No rest |
| B2 | Bench dips | x12 | x8 | Superset |
| This is a superset, so you do biceps then triceps back and forth until you have done 8 sets of each. You should have the worlds BIGGEST pump now!! | ||||