About
🔥 WARM-UP
Trampoline Cardio
• 5 minutes at a moderate pace
Purpose: Increase heart rate, warm up joints, and prepare arms and shoulders
💪 BICEPS SECTION
Dumbbell Curl Compound Ladder (Warm-Up for Biceps)
Perform the following sequence as one round:
• 5 lb Dumbbells – 30 reps
• 10 lb Dumbbells – 30 reps
• 20 lb Dumbbells – 12 reps
Repeat for 2–3 total rounds
Rest: 45–60 seconds between rounds
Cable Bicep Curls
• Small straight bar – Round 1
• Longer straight bar – Rounds 2–3 (slight emphasis on long/outer head)
3 sets of 10–15 reps
Rest: 60 seconds between sets
Focus on slow, controlled reps and squeezing the biceps at the top.
🔱 TRICEPS SECTION
Cable Tricep Extensions
3 sets of 10–12 reps
Rest: 60 seconds between sets
Single-Arm Dumbbell Tricep Extensions (Superset Style)
Using 20 lb dumbbell
For each arm:
• Standard overhead extension – 10 reps
• Lateral tricep extension – 10 reps
That equals 20 reps per arm = 1 round
Complete 3 rounds per arm
Rest: 30–45 seconds between arms
