4 week - 1 day Arms & HIIT

Zottman Curl 3 × 12,12,12 Reverse Cable Curl 4 × 12,11,10,9 Barbell Biceps Curl 4 × 12,11,10,10 1 Arm Rope Curl 3 × 12,12,10 Triceps Dips 3 × 15,12,10 One-Arm Overhead Extension 4 × 12,12,10,10 Triceps Pushdown 4 × 13,12,12,10 Triceps Cable Kick-Back 3 × 15,12,12 Forearm Crush 5 × 15,15,12,12,10 Leg Raises 5 × 12,12,12,10,10 HIIT Burpee - 30sec. - 60sec. break Jump rope- 30sec. - 60sec. break Push Up - 30sec - 60sec. break All repeat 3 time