Superset
Bicep Curl (Cable)
SETS
WEIGHT & REPS
1
30lbs x 15 reps
2
30lbs x 15 reps
3
30lbs x 15 reps
Superset
Bicep Curl (Dumbbell)
SETS
WEIGHT & REPS
1
40lbs x 15 reps
2
40lbs x 15 reps
3
40lbs x 15 reps
Superset
Plate Curl
SETS
WEIGHT & REPS
1
25lbs x 15 reps
2
25lbs x 15 reps
3
25lbs x 15 reps
Superset
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
30lbs x 15 reps
Best Volume
Best 1 Rep Max
2
30lbs x 15 reps
3
30lbs x 15 reps
Superset
Triceps Pushdown
SETS
WEIGHT & REPS
1
30lbs x 15 reps
2
30lbs x 15 reps
3
35lbs x 15 reps
Superset
Triceps Extension (Cable)
SETS
WEIGHT & REPS
1
25lbs x 15 reps
2
25lbs x 15 reps
3
25lbs x 15 reps
Superset
Triceps Extension (Barbell)
SETS
WEIGHT & REPS
1
30lbs x 15 reps
2
30lbs x 15 reps
3
30lbs x 15 reps
Superset
Bench Dip
SETS
REPS
1
15 reps
2
15 reps
3
15 reps
Superset
Push Up - Close Grip
SETS
REPS
1
15 reps
Best Reps
2
15 reps
3
15 reps
Superset
Banded Leg Raises
SETS
REPS
1
15 reps
2
15 reps
3
15 reps
Superset
Jackknife Sit Up
SETS
REPS
1
15 reps
2
15 reps
3
15 reps
V Up
SETS
REPS
1
15 reps
Best Reps
Bicycle Crunch
SETS
REPS
1
15 reps