Barbell Biceps Curl 4 × 12,11,10,10
Zottman Curl 3 × 15,12,10
Reverse Cable Curl 4 × 12,11,10,9
Decline DB Curl 4 × 12,12,10,10
Triceps Dips 3 × 12,12,12
One-Arm Overhead Extension 4 × 15,12,10,10
Triceps Pushdown 4 × 13,12,12,10
DB Kick-Back 3 × 15,12,12
Stand Cable Palm Down 3 × 15,12,12
Forearm Crush 2 × 15,15
Leg Raises 3 × 12,12,12
Oblique Crunches 3 × 12,12,12
Plate Crunches 3 × 12,12,12
HIIT
Burpee - 30sec. - 60sec. break
Jump rope- 30sec. - 60sec. break
Push Up - 30sec - 60sec. break
All repeat 3 time