Dumbbell curls
30s x 10, 10, 10
Bench dips, feet elevated
24, 19, 15
Incline dumbbell curls
25s x 12, 12, 10
Dumbbell one-arm tricep extensions
30lb x 12, 11, 10
Dumbbell 21s
20s x 1, 25s x 1, 1
Seated French press
30lb x 10, 9, 9
Concentration curls
25s x 10, 30s x 8, 9
Dumbbell skullcrushers
25s x 9, 8, 7
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Crunches; amrap 60 seconds with 60 seconds rest
35, 32, 27
Plank, feet elevated
3 x 30 seconds
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