BICEPS/Triceps/FOREARMS

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Standing barbell bicep curl
3 sets of 15 - Drop set 30

Superset with

barbell pronated bicep curl
3 sets of 15
4212 TEMPO

seated dumbbell hammer curl
3 sets of 15
4212 TEMPO

seated incline dumbbell curl
3 sets of 10
4212 TEMPO

dumbbell plate curl
4 sets of 10

Barbell skull crushers
4 sets of 10
2210 TEMPo

SUPerset with

dumbbell skull crusher
4 sets of 20

dumbbell tricep kickback
4 sets of 10 each arm

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Standing bicep curl

pronated bicep curl

seated dumbbell hammer curl

seated dumbbell incline bicep curl

dumbbell plate curl

barbell skull crushers

dumbbell skull crushers

dumbbell tricep kickbacks