Workouts

Cable curls supersetted with tricep push downs

• 4 sets 20,10,8,15 reps on both

Dumbbell alternating curls supersetted with single arm overhead extensions

• 4 sets 20,10,8,15 reps on both

Machine preacher curls supersetted with plate loaded dip machine

• 3 sets 10-12 reps dropset on the last set

Giant set; rope tricep push downs overhead rope extensions cable curls and rope hammer curls. Do all four in succession then take a break

• 3 rounds 10-15 reps each