W1/D3 HIIT + arms

* Warmup 5 min assault bike *Workout - HIIT assault bike 20 sec on/20 sec off x 5 - Alt biceps curl 16 reps (8 each side) x 3 - Triceps skull crusher 3 x 12 Superset - Cable bicep curl 3 x 12 - Tri push down 3 x 12 Superset - Double bicep curl flat back 3 x 10 - Lateral raise 3 x 12 - Hollow hold 45-sec x 3