Weighted Pull Ups 3 x 6-10
Barbell Curls 3 x 6-10
Hammer Curls 3 x 8-12
Weighted Dips 4 x 6-10
Close Grip Bench Press 3 x 6-10
Tricep Kickbacks 3 x 8-12
Be sure to use strict form on all exercises.
Take a 60-90 second rest between sets.
You can perform this workout much quicker by implementing supersets combining tricep and bicep exercises e.g (weighted pull ups immediately followed by weighted dips)
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