So, my music was too loud and I ran into some copyright issues. OOOPPSS! Anyway, you can still follow along the order is listed below. All Arms-need heavy & light weights & bench or chair. 45-second rounds 15-second break-2 rounds of each.

  • Curls & Side Bends (Heavy)
  • Press & Side Bends (Heavy)
  • Front Raise & Side Raise (Light)
  • On Bench Rows (Heavy) & On Bench Kickbacks (Light)
  • On Bench Butterfly’s (Light) & Standing Tricep Extensions (One Heavy)

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