November 22, 2014

6x10 Bar curls  (if no access to a bar, just use dumb bells)

3x10 in and out bicep curls 

3x10 Seated Dumb bell curls

3x25 band curls  (stand in the center of a resistance band, and curl your arms up, squeeze bicep at the top)

50 Hammer curls 


50 Tricep dumb bell kickbacks  

6x15 Military push ups (keep elbows in by your sides so you are working your triceps)

6x10 chair dips

6x10 Skull crushers (use a barbell OR Dumb bells)


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