Destroy your arms

Today's lift 

Superset- 5 sets

Barbell bicep curls- 4, 4, 4, 4, 4

Straight bar push downs- 15, 15, 15, 15, 15

Superset- 5 sets 

Preacher curls- 15, 15, 15, 15, 15

1 arm tricep extension (dumbell)- 4, 4, 4, 4, 4

Superset- 3 sets

Incline dumbell bicep curls- 6, 6, 6

Nose breakers- 6, 6, 6

Superset- 1 set

Bicep curls (dumbell or barbell)- 28 method

Straight bar push downs- 28 method 

Remember- 28 method = 7 reps normal, 7 reps very slow, 7 reps at bottom, 7 at top

For the girls there's 2 circuits for today's workout 

Circuit #1 (biceps)- 3 times

- 10 bicep curls each arm (dumbell)

- 50 jumping jacks

-10 bicep curls (straight bar)

-50 mountain climbs 

Circuit #2 (triceps)- 3 times 

- 12 straight bar push downs 

-50 bicicyle crunches 

-12 dumbell tricep extensions

-plank 45 seconds 

After this run 30+ minutes 

#GetFit