Goodbye Bingo Arms!

Biceps/Triceps w/ABS!

Do 3-4 sets of 10. Start with 10 lb dumbbells and 20lb ez curl bar. Your last three reps should be challenging. If they aren't, move up a weight your next set! Do exercises in sets of two (1 bi/1tri)

Spider curls 

Tricep Kickbacks 

Ez curl bar Preacher curls 

Single arm tricep extensions 

Incline curls 

Single arm: Tape press& skull crushers combo

High cable bicep curls 

Rope tricep extensions 

Hammer curl 

Weight bench dips

Now time for 

ABS (start with listed weight. Raise or lower according to your needs)

Cable Weighted crunches (50 lbs)

Standing weighted crunches (40 lbs)

Wood choppers (30 lbs) 10 each side

Now time to go home and enjoy a protein shake and then a nice juicy filet and sweet potato!

Let me know what you think! Do the pictures help or am I wasting my time?