**DISCLAIMER**consult with a fitness professional to structure a program based on your individual goals & limitations. This is for demonstrational purposes only.
Based on my goals, I've been prioritizing free weight training to associate my targeted muscles & their assisting muscle groups. Today's body parts are arms:
Superset all exercises. When done in a consistent tempo can be completed in an half hour:
Alternating dumbbell Curls
4 X 10,10,8,8
Tricep Extensions
4 X 15,12,12,10
Seated dumbbell Curls
4 X 12, 10, 10, 8
Rope Extensions
4 X 15, 12, 12, 10
Lying Cable Curls (pause right on top)
4 X 15, 12, 12, 10
Weighted Dips
4 X 15, 12, 12, 10
NOTES:
1. Rest no more than 30 seconds each superset
2. Small sips of water in between sets
3. Its suggested to consume a protein shake within an half after the session to begin protein-sysnthesis