Barbell Biceps Curls 4 × 12,10,8,8
Dumbbell Biceps Curl 4 × 10,9,8,7
Dumbbell Hammer curl 3 × 10,9,8,8

Overhead Triceps extension 4 × 12,10,9,8
Triceps Press 3 × 12,10,10
Triceps Pushdown 4 × 12,10,10,8

Seated Palm-Up 2 × 12,12
Seated Palm-Down 2 × 10,10


Hanging Knee Ups 2 × 10,10
Plate Bench Crunches 3 × 12,10,10
Russian Twist 2 × 20-25sec.

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Lie on the back, elbows are slightly from the body
- Move down to bench line and back to start position

Dumbbell Triceps Bench Press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Using overhead grip
- Lower the bar as far as possible by bending your wrist only

Seated Palm Down

- Using underhand grip
- Exhaling, curl your wrists upward 
- Inhaling, uncurl your wrist and return to the starting position

Seated Palm Up

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits

Hanging knee ups

- Take the plate and place it on your chest with crossed hand
- Movement down and back to starting position

Plate Bench Crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

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