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Dumbbell Lateral Raise

3 sets of 10-12 reps

Standing Barbell Upright Row

2 sets of 12-15 reps

Reverse Biceps Curl

3 sets of 8-10 reps

Rope Hammer Curls

4 sets of 8-12 reps

Reverse Spider Curl

2 sets of 15-20 reps

Overhead Dumbbell Triceps Extension

3 sets of 8-10 reps

Single Arm Overhead Triceps Extension

2 sets of 12-15 reps

Triceps Cable Pushdown

4 sets of 12-15
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