Bicep Tricep Combo Workout

1) STRAIT BAR CURL SUPERSET SKULL CRUSHERS (12/10/8/6)

2) EZ BAR CURL NARROW GRIP SUPERSET DUMBELL OVERHEAD FRENCH PRESS (12/10/8/6)

3) GUILLOTENE CURLS SUPERSET OVERHEAD ROPE EXTENSIONS SUPERSET ROPE CURLS SUPERSET ROPE PUSHDOWNS (4X12 OF EVERYTHING)

*Notes: guillotene curls are strait bar attached to high cable, you laying on ground, curl to forehead focusing on peak contraction

overhead rope extension, start on knees with back to rack, rope attacked to low cable, do tricep extension overhea dlike a french press, turn handles out at top

rope curls: focus on squeeze of bicep, turn handles out at top

rope pushdown: go slow, pull apart at bottom for max squeeze and 1.5 second pause. name of game is slow on positive and negative here. maximize burn

4) SINGLE ARMED DUMBELL PREACHER CURL, ARM LOCKED DOWN ON INCLINE BENCH 3X10 SUPERSET TRICEP MEDLEY (BW SKULL CRUSHERS TIL FAILURE, TRICEP LOCKOUT PUSHUPS 20, BENCH DIPS 40) 3 ROUNDS TOTAL HERE

5) ZOTTMAN CURLS 3X10 (3 COUNT ON NEGATIVE) SUPERSET DOUBLE DUMBELL UPPERCUT PUNCHES 3X25 (SLIGHT FORWARD LEAN)