Complete 5 supersets of:

6-8 BB biceps curls (heavy)
12-15 ea. DB alt curls - strict - (mod-heavy)
rest 90-120 sec

Compelte 3 super sets of:

6-8 OH triceps ext (heavy)
12-15 uni triceps kick backs R (moderate)
12-15 uni triceps kick backs L (moderate)
rest 90-120 sec

Post weights used to comments, then move to the conditioning.

"Cardio Tabata" (minus KB)

Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise.

reverse elliptical 8/10 (speed above 65)
spin bike sprints (seated)
box jumps

Post total reps for each exercise (meters for row) to comments.

Daily Extras - Choose 2 of the movements above (or a weak area) and do them again! Do all 5 over again if you went nuts yesterday!

Workout Notes: 

  • You'll have about 15 min to complete the arms portion of the workout today, then it's on to the conditioning. 
  • For those who won't read the "superset" article: A superset is where you go from one exercise to the next without resting. After you've completed both sets - you rest.
  • How much rest? Only as much as you need to complete the next set.
  • The purpose of a SS is to grossly fatigue a muscle. Resting until completely recovered negates the effect.
  • You may use a little monkey motion on those kick backs, but keep them stricter than not. 
  • No KBs because - our backs!   

M&M showing some impressive flexi ON TOP of his incredible core strength!