BICEPS/TRICEPS:
GIANT SETS #1:
- 3 sets barbell drag curls supersetted with 3 sets skull crushers straight up and outward at a 45 degree angle, supersetted with 3 sets narrow grip barbell press supersetted with 3 sets reverse grip barbell press.
SUPERSET #2:
- 3 sets dumbbell swing curls across the body torquing wrists outward at the top, supersetted with 3 sets lying one arm tricep extensions.
GIANT SET #3:
- 3 sets alternating dumbbell curls, supersetted with 3 sets one arm reverse grip triceps extensions, supersetted with 3 sets one arm overhand triceps extensions, supersetted with 3 sets one arm hammer grip extensions, supersetted with 3 sets one arm rope extensions torquing the wrists outward at the bottom, then repeat all of the above triceps exercises one more time per set.
SUPERSET #4:
- 3 sets dumbbell hammer curls supersetted with 3 sets dumbbell kick backs.
CARDIO:
- 30 minutes on the bike at level 11.