Reverse Cable Curl 4 × 12,11,10,9
Barbell Biceps Curl 2× 12,11
1 Arm Rope Curl 2 × 12,12
Dumbbell Biceps Curl 3 × 12,10,9
Triceps Cable Kick-Back 3 × 12,10,10
One-Arm Overhead Extension 4 × 12,12,10,10
Triceps Pushdown 4 × 13,12,12,10
Forearm Crush 2 × 15,15
Stand Cable Palm-Down 2 × 15,15
Hanging Knee Ups 5 × 10,10,10,10,10
HIIT - 12min.
Burpee - 20sec. - 60sec. break
Jump Lunges - 20sec. - 60sec. break
Jump Rope - 20sec. - 60sec. break
All repeat 3 time
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