Biceps / Tricep / Cardio - My arms were PUMPED after the first exercise!

Warm Up

Walk - 10 minutes

Workout

Dumbbell curl / Straight bar tricep extension

3x20/20 | 1:1:1:0 | No rest

Cable curl / Smith incline skullcrushers

3x10-12 | 1:1:3:0 / 1:1:2:0 | No rest

Seated dumbbell narrow curl / Single arm cable kickbacks

3x10-12 | 1:1:3:0 | No rest

Lying single arm cable curl

3x10-12 | 1:3:3:0 | No rest

Bike intervals - HIIT

Level 10 | 20 seconds slow pace 10 seconds all out for 5 minutes

#arms #cardio