Superset No. 1

Standing Alternate Arm Dumbbell Curl

10-15 Reps

Lying Down Dumbbell Extensions

10-15 Reps
Superset No. 2

Concentration Curls

10-15 Reps

Dumbbell Kickbacks

15-20 Reps
Superset No. 3

Hammer Curls

10-15 Reps

Close Grip Pushups

3 sets until failure each time
Superset No. 4

Dumbbell Bicep Curls

15-20 Reps

Overhead Dumbbell Triceps Extensions

15-20 Reps
Body Areas Worked
Abdominals
0%100%
Glutes
0%100%
Hamstrings
0%100%
quads & obliques
0%100%
shoulders
0%100%
quads & obliques
0%100%
Workout Goals
muscle build-up
0%100%
core strenght
0%100%
weight loss
0%100%