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Shailey and Sammy CollierShailey and Sammy Collier
/30 Day Beginner Prog.

W4/D1 Biceps & Triceps

5.0|45 min
Biceps and triceps: Superset: - Straight bar cable curl 4 X 8-12 reps (increasing weight) - Overhead extensions until failure Superset: - Rope press down 4 x 8-12 reps (increasing weight) - Rope hammer curls until failure - Barbell skull crusher 21's 3 x 21 Superset: - Barbell Spider curl 4 x 8-12 reps (increasing weight) - Seated dumbbell curls until Failure

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