W1/D2 Biceps + triceps + shoulders

1 min work - 1 min rest on each exercise Perform 5 rounds of the entire circuit - Kneeling split curl press - DB close grip pushups - Boxing: 1 min of continuous: cross + hook + slip + slip - Kneeling corkscrew curls - Upright row - Boxing: 1 min of continuous: cross + hook + cross slip + slip + slip - Bodyweight tricep floor extensions (the modified version is shown) - Kneeling curl + Arnold press - Boxing: 1 min of continuous: Cross + Hook + Cross + Hook + Slip + Slip + Slip+ Slip *Light hand weights optional for boxing