Intermediate Difficulty

Bicep Exercises Instructions: Complete 3 Rounds of each biceps exercise.
Combo Dumbbell Curl – Hammer Curl – Reverse Curl x 45 sec
Dumbbell Lying Curl x 45 sec
Dumbbell Curl + Twist x 45 sec

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Intermediate Difficulty

Perform each exercise with 30 seconds rest in between sets. Finish all sets in one line before moving to the next.
A. Pull-ups or Negative Pull-ups 6×5
B. Incline DB Curls 4×12
C. DB Hammer Curls 4×12
D. DB Zottman Curls Run the rack (Start with highest weight that 4-5 reps can be performed, then move to next lower weight and do as many as possible. Continue this until you have successfuly ran the rack.)

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