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Take Your Upper-body Workout to the Next Level

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  • 6

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Routine

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Biceps and Triceps

Exercise
Equipment
Sets
Reps
Rest
Equipment
EZ-Bar
Sets
3
Reps
12-15
Rest
60 sec.
Advanced: 4 sets, 12-15 reps
Exercise 3 of 6

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
10-15
Rest
60 sec.
Advanced: 15, 12, 10, 10 dropset completed 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: Use the same bench, but elevate your feet on a platform, step, or another bench, placing a weight on your lap. Do 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
12-15
Rest
60 sec.
Advanced: Same as above.
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