Warm up

Bicep Warmup: Standing dumbbell pause curl

2-3 sets of 8-12 reps

Take a 2-3 Mississippi pause at the top of each rep

Tricep Warmup: Standing single arm cable tricep extension

2-3 sets of 8-12 reps

Take a 2-3 Mississippi pause at the top of each rep

Working sets

Seated dumbbell alternating bicep curls

1 set of 8-12 reps

1 set of 6-8 reps

1 set of 8-12 reps

Standing straight bar tricep extensions

1 set of 8-12 reps

1 set of 6-8 reps

1 set of 8-12 reps

Standing rope hammer curl/drag curl

3 sets of 8-12 reps

Overhead rope tricep extensions

3 sets of 8-12 reps

Preacher curl machine

1 set of 6-8 reps

1 set of 8-12 reps

Laying dumbbell tricep extensions

2 sets of 8-12 reps