Hey there!!!
Warm-Up:
Hammer Swings: 25/arm
Dips: 3 (my arms are on fire from Hula last night, so dips were really difficult)
Super Sets 1-2:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Preacher Curls (3 sets):
2 sets of 15 reps @ 35 pounds
1 set of 15 reps @ 40 pounds
Super Sets 4-6:
Tricep Pull Downs: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 40 pounds
Super Sets 7-8:
Tricep Kickbacks: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Sets 9:
Tricep Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds
Super Sets 10-12:
Leaning Push Ups: 15 reps
Dumbbell Arm Raises: 15 reps @ 5 pounds
Super Sets 13-14:
Shrugs: 15 reps @ 50 pounds
Shoulder Press: 15 reps @ 25 pounds
Super Set 15:
Shrugs: 15 reps @ 70 pounds
Shoulder Press: 15 reps @ 40 pounds
Hammer Swings: 25/arm
Hope you have a great workout and enjoy your day!!!
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