Take Your Upper-body Workout to the Next Level

Exercise 1 of 6

Standing EZ-Bar Biceps Curl

Equipment

EZ-Bar

Sets

4

Reps

10-12

Rest

60 sec.

Play How to

Advanced: 5 sets, 15, 12, 10, 8 drop the weight for a dropset. Complete set to failure.

Exercise 2 of 6

45-Degree Incline Dumbbell Curl

Equipment

Sets

4

Reps

10-12

Rest

60 sec.

How to

Advanced: 5 sets, 15, 12, 10, 8 reps. Grab the original weight you used to complete the 15 reps and complete one more set to failure.

Exercise 3 of 6

Dumbbell Hammer Curl

Equipment

Dumbbells

Sets

3

Reps

10-15

Rest

60 sec.

Play How to

Advanced: 15, 12, 10, 10 dropset complete to failure.

Exercise 4 of 6

60 Day Rev – Triceps Dip

Equipment

Sets

3

Reps

AMRAP*

Rest

60 sec.

As many reps as possible. Advanced: 4-5 sets to failure.

Exercise 5 of 6

EZ-Bar Skull Crusher

Equipment

EZ-Bar

Sets

4

Reps

12-15

Rest

60 sec.

Advanced: Perform on a decline bench; 4 sets, 10-12 reps.

Exercise 6 of 6

Cable Triceps Extension

Equipment

Cable Machine, Rope Attachment

Sets

3

Reps

10-12

Rest

60 sec.

Advanced: Same as above.