- 5 min stair stepper
Legs
(alternate between theses two with no rest)
- 3 sets of 20 seated leg raises
- 3 sets of 20 leg seated leg curl
- 3 sets of 20 preacher curl
Arms
- 8 sets of 10 close grip bench press
- 4 sets of 10 bicep curl
(alternate between the two, minimal rest)
- 3 sets of 20 bicep curl with bar
- 3 sets of 20 skull crushers
- 3 sets 20 of tricep pull down
Legs
(alternate between theses two with no rest)
- 3 sets of 20 seated leg raises
- 3 sets of 20 leg seated leg curl
- 3 sets of 20 preacher curl
Arms
- 8 sets of 10 close grip bench press
- 4 sets of 10 bicep curl
(alternate between the two, minimal rest)
- 3 sets of 20 bicep curl with bar
- 3 sets of 20 skull crushers
- 3 sets 20 of tricep pull down
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