Biceps and triceps

Pump!

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
25, 20, 15

Incline dumbbell curls
25s x 10, 12, 12

Dumbbell one-arm tricep extensions
35 x 10, 10, 9 per arm

Dumbbell 90 degree holds
25s x 30 seconds, 30, 30

Seated French press
25 x 15, 15, 12

Concentration curls
25s x 10, 10, 10

Dumbbell skullcrushers
25s x 10, 8, 8