SETS, REPS, AND FREQUENCY
This workout should be done in sequence. Aim to do 8 to 12 repetitions with moderately heavy weights:
1. BICEPS CURL
2. ALTERNATING HAMMER CURLS
3. RESISTANCE BAND BICEPS CURL
4. DIPS
5. TRICEPS KICKBACK
6. SEATED OVERHEAD TRICEPS EXTENSION
7. DIAMOND PRESS-UP
8. REVERSE GRIP BENT-OVER ROW
9. RESISTANCE BAND BENT-OVER ROW
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