Warm-Up: Resistance band bicep curls 1×15, resistance band hammer curls 1×15, one arm resistance band overhead tricep extensions 1×15. Stretch
Barbell Bicep Curls: 3×8 (medium/heavy weight)
Dumbbell Overhead Extensions: 3×10 (medium weight)
Cable Rope Hammer Curl: 3×10 (medium weight)
Cable Tricep Push Down with V-handle: 3×10 (medium weight)
Cable One Arm Tricep Pull Down: 3×15 (light weight)
Dumbbell Wide Grip Curls into Hammer Curls: 3×10 (medium/light weight)
HIIT on treadmill for 15 minutes: alternate between 40 seconds at 3mph/40 seconds at 9mph.
Pin the graphic below for quick reference during workout.