WARM-UP! DB CURLS & TRICEP PRESS DOWNS, FILL UP THOSE MUSCLES!

1. ALT. DB CURLS | SUPER SET WITH | TRICEP PRESS DOWNS - 4X8-10 2.
2. MACHINE BICEP CURLS | SUPER SET WITH | MACHINE TRICEP EXTENSIONS - 4X8-10
3. BARBELL CURLS | SUPER SET WITH | CLOSE-GRIP BENCH - 4X7-10
4. DB SPIDER CURLS | SUPER SET WITH | ROPE PRESS DOWNS
   - FOCUS ON ISOLATION - 4X10-15
   - SPIDER CURLS - CONTROLLED REPS, SQUEEZE AT TOP FOR HALF A SECOND, HALFWAY THROUGH THE SET SPIN THE DUMBBELLS IN YOUR HANDS(SEE TECHNIQUE IN VIDEO)