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Warm Up

10 Minutes

1: Incline Bench Press

3 Sets / 8 Reps / 60-120 Sec Rest

Set the bench to an incline and press the dumbbells vertically. Lower and repeat.

2: One Arm Dumbbell Row

3 Sets / 10-12 Reps / 60-120 Sec Rest

Place the right leg on top of the end of the bench, bend your torso for- ward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. Use the left hand to pick up the dumbbell on the floor and pull up to your side. Repeat the movement for the speci ed amount of repetitions. Switch sides and repeat again with the other arm.

3: Military Press

3 Sets / 8 Reps / 60-120 Sec Rest

Start by placing a barbell that is about chest height. Press the bar up over your head by locking your arms. Slowly lower, and repeat.

4: Pull Ups

3 Sets / 10 Reps / 60-120 Sec Rest

Although best known as a back exercise, the chin-up is just as much about your biceps. Pull up, hold at the top to create static tension in your muscles, then lower.

5: Overhead Tricep Extension

3 Sets / 8 Reps / 60-120 Sec Rest

Hold a dumbbell with both hands above your head. Bend at the elbows to lower the weight behind your head, then straighten out your arms again. Focus on lowering the weight slowly.

6: Bicep Curl

3 Sets / 10-12 Reps / 60-120 Sec Rest

Hold two dumbbells down by your hips, palms facing forward. Now curl your arms up until the dumbbells are shoulder height. Slowly lower and repeat.