Biceps and Triceps (hypertrophy)

Stretches.
Warm-up:

• 2 sets of curls and extensions (very light x20 reps each)
• arm circles 20+ both ways (warm up shoulders)

Work out:
Compound sets
(you can perform both of these exercises with a kettlebell)

• reverse grip bench press (85% of max) x8 reps
• preacher curls 85% x8 reps
• Rest 90 seconds
• 4 rounds

Compound sets
(*no cable machine)

• cable curls (85% of max) x8 reps (*chin-ups x8)
• cable extensions 85% x8 reps (*diamond push-ups x8)
• Rest 90 seconds
• 4 rounds

Core

• plank 60 seconds
• side plank 60 seconds each side
• reverse crunch x 25
• Rest 60 seconds
• 4 rounds