- Treadmill 
- Bicep DB hammer curls 
- Bicep DB curls 
- Bent over DB row 
- Scissors

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

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

Dumbbell hammer curl

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Bicep curls DB

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Bent over row

- Lay on your back with your legs elevated
- Cross your legs across and over each other back and forth in a scissor position

D24

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