Arms/Cardio

Warm-up: Dumbbell skull crushers 1×20 (light weight), dumbbell bicep curls 1×20 (light weight). Stretch

EZ Bar Skull Crushers: 3×10 (heavy weight)
Superset with
Standing Alternating Bicep Curls: 3×8 (heavy weight)

High Cable Bicep Curls: 3×10 (medium weight)
Superset with
One Arm High Cable Tricep Pull Down: 3×10 (light weight)

Cable Rope Hammer Curls: 3×10 (heavy weight)
Superset with
Cable Rope Tricep Extension: 3×10 (medium weight)

Tricep Push-ups on Knees: 3×10
Superset with
*Dumbbell Bicep Curls with Wrist Rotation: 3×10 (medium weight)

HIIT on Stair Master: Alternate between 1 minute at level 5 and 30 seconds at level 15 for 15 minutes.

*Video of this exercise posted on Instagram on May 5, 2017

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