Biceps/triceps combo
Warm up with cardio for 3 min
Choose weights for biceps curls and do 12-15 reps.
Use the same weights and do triceps kickbacks to failure.
Do cardio for one minute
Repeat
Do 12-15 Hammer curls
Lie down for Overhead triceps press to failure with same weights.
Cardio for 1 minute
Repeat
Fatigue biceps completely with alternate curls then do triceps dips on bench to fatigue
Cardio for 5 minutes alternating hard/easy every minute.
Your arms should be exhausted!
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