Biceps & Triceps
Arms — Tone & Carve
Superset bi/tri to keep heart rate up. Short rest, strict form.
40 minDefinitionDefinition, vascularity, line
Warm-Up
Band curls + pressdowns
Pump
Sets
2
Reps
20
Rest
—
Superset A
Dumbbell Curl
Into pressdown
Sets
4
Reps
12
Rest
0
Cable Tricep Pressdown
Sets
4
Reps
15
Rest
60 sec
Superset B
Hammer Curl
Sets
3
Reps
12
Rest
0
Overhead Cable Extension
Sets
3
Reps
12
Rest
60 sec
Main
Cable Curl (single arm)
Sets
3
Reps
12/side
Rest
45 sec
Finisher
Bench Dips to Failure
Sets
2
Reps
AMRAP
Rest
45 sec