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Complete 3 sets of a superset, rest 3 minutes, then move on to the next superset. 

 Targets biceps, triceps, chest & shoulders.

 

 15 BICEP CURLS

 

15 TRICEP EXTENSIONS

 

*

 

15 HAMMER CURLS

 

15 DIPS

 

*

 

15 FRONT SHOULDER RAISES

 

15 PUSH UPS ON KNEES

 

*

 

15 SIDE SHOULDER RAISES

 

15 BARBELL CHEST PRESSES

 

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