30 minute HIIT cardio + Biceps/Triceps

Bench Dip* (2 sets x 15 reps warmup)
*1 second peak contraction
Weighted Bench Dip (4 sets x AMRAP)
Standing BB Overhead Triceps Extension (4 sets x 8-10 reps)
Tricep Pushdown (v-bar)** (4 sets x 10/10)
**2 seconds peak contraction; after 10 full reps, do 10 partial reps starting from the down position
BB Curl (6 sets – 2 set x 15 reps warmup – 4 sets x 8-10 reps)
Incline DB Curl (4 sets x 8-10 reps)
Machine Preacher Curl*** (4 sets x 8-10 reps)
***3 second negative

BB Curl

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