Warm-Up: Dumbell curls 1×20 (light weight), Dumbbell skull crushers 1×20 (light weight). Stretch
Barbell Curls: 3×6 (heavy weight)
Incline EZ Bar Skull Crushers: 3×15 (medium weight)
Isometric Hammer Curls: 3×8 (medium/heavy weight)
EZ Bar Preacher Curls: 3×10 (medium weight)
EZ Bar Overhead Extension: 3×10 (light weight)
Tricep Cable Push Down with V-Handle: 3×10 (medium weight)
Straight Bar Cable Curl: 3×8 (medium/heavy weight)
Dumbbell Wide curls: 3×12 (medium/light weight)
Dumbbell Overhead Extension: 3×10 (medium weight)
HIIT on Stair Climber for 15 Minutes: Alternate between 1 minute at level 6 and 30 seconds at level 17.
*Superset: Perform the second exercise immediately after the first without resting in between.
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