10/10/2012 Biceps&Triceps

Cardio 

     Elliptical 30min 

         -5min-Level 1 (warm-up)

         -20min-Level 8 (depending what you can handle, but PUSH yourself)

         -5min-Cool Down (Bring your heart rate back down)

Biceps: 

      - Alternate hammer curls (Four Sets/12-15 Reps)

      - Alternate Incline dumbell Curls (Four Sets/12-15 Reps)

      - Close grip EZ bar curl (Four Sets/12-15 Reps)

Triceps:

       - Bench Dips (Four Sets/20 Times Each Rep)

       - Cable Rope Overhead Triceps Extensions (Four Sets/12-15 Reps)

       - Kneeling Cable Triceps Extension (Four Sets/12-15 Reps)

       - Lying Close-Grip Barbell Triceps To Chin (Four Sets/12-15 Reps)

                                                                   ABS!!