Biceps and Triceps...make those guns GROW

Active stretches

Warm-up:

• kettlebell swings 24k (52lbs) x 25
• rest 60 seconds
• 4 rounds

Workout:
Compound sets

• barbell curls 75% of max x 10 reps
• triceps kettlebell extentions 75% of max x 10 reps
• rest 90 seconds
• 4 rounds
• reverse grip bench 80% of max x 10 reps
• conentration dumbbell curls 40% of max x 10 reps each arm
• rest 90 seconds
• 4 rounds
• cable curls 80% of max x 10
• cable triceps extensions 80% of max x 10
• 4 rounds

Total body finisher:

• YOUR choice: kettlebell get-ups or kettlebell snatches 50% x 10 (5 each side)
• rest 3 minutes
• repeat 4 rounds

Static stretches
Have a protein shake and watch those guns GROW!
Take a minute to let me know what you think by leaving a comment.