30 Minute Arms 1

1)
-Tricep pushdowns 20 reps
-Rope curls 15 reps
-Overhead rope extensions 15 reps
(4 rounds)

2)
-Skullcrushers with ez curl bar 12 reps
-Seated ez bar curls wide grip 15 reps
-Close grip press with ez curl bar 20 reps
(4 rounds)

3)
-Dips 25 reps
-Concentration curls 15 reps each arm
-Single arm tricep kickback 15 reps each arm
(4 rounds)