We will try to increase the weight on the bar compared to the second week. Some exercises are changed, with add reps and sets.

Standing Rope Reverse Curl 4 × 10,10,8,8
Zottman Curls 4 × 12,10,8,8
Dumbbell Biceps Curl 4 × 10,10,8,8

Triceps Press 4 × 12,10,10,8
Lying Triceps Extension 4 × 10,10,8,8
1 Arm Triceps Pushdown 4 × 12,10,8,8

Forearm Crush 5 × 12,12,10,10,10

Weighted Crunches 4 × 10,10,8, failure
Oblique Heel Touch 4× 12,10,10,8

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

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

DB Standing Biceps Curls

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

Dumbbell Triceps Bench Press

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB Lying Triceps Extension (double)

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction
- Both hand

1 Arm Rope Pushdown

- The movement come from wrist to Palm up and Palm down

Forearm Crush

-Put among legs weight and pull your knee to chest

Weighted Twisting Crunches

- Place your leg on top of your knee
- Rotate your torso bringing your palm towards your heel
- Keep your core engaged
* Work both sides

Oblique heel touch

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