Cardio (warm up)
30 minutes arm bicycle
Bench press- 3@12 reps
Incline dumbbell press- 3@12 reps
Dumbbell Flye- 3@12 reps
Floor slide flyes- 1@failure (36)
Seated dumbbell curl- 3@12 reps
Barbell curl- 3@12 reps
One arm concentration curl- 3@12 reps each arm
Standing dumbbell curls- 1@failure (62)
30 minutes arm bicycle
Bench press- 3@12 reps
Incline dumbbell press- 3@12 reps
Dumbbell Flye- 3@12 reps
Floor slide flyes- 1@failure (36)
Seated dumbbell curl- 3@12 reps
Barbell curl- 3@12 reps
One arm concentration curl- 3@12 reps each arm
Standing dumbbell curls- 1@failure (62)
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