After your five minute cardio warmup, followed by your 5 minute shoulder/rotator cuff workout (which you wouldn't CONSIDER starting without, right?!!), head over to the dumbbell rack and we'll get started.

FULL MOVEMENT BICEP/TRICEP DB CURLS, 4x12
supersetted with
BAR OR BENCH DIPS, 4x12

ZOTTMAN DUMBBELL CURLS, 4x12
trisetted with
OVERHEAD TRICEP EXTENSION WITH HEAVY DUMBBELL, 4x8
and
FULL MOVEMENT TRICEP PUSHDOWNS WITH ROPE, 4x12

WRIST CURLS
supersetted with
REVERSE WRIST CURLS

You're outta there.

COMMENTS:

FULL MOVEMENT BICEP/TRICEP DUMBBELL CURLS
Sometimes when I'm in a hurry I'll do shortened combo movements that I'm surprised to discover I like a lot; this is one of them. It's basically an antagonistic superset in one movement. These are not alternating curls, rather, standing db curls done both arms together. Lean forward just the slightest bit so you can get a full extension to the back, curl the dumbbells fully forward in a thumbs-up position, elbows tucked tight to your sides, then push them back out fully as if in a tightly controlled double kickback. Repeat.

BAR OR BENCH DIPS
Why don't you try this? Do one set of bench dips to make sure your shoulders are fully warmed up. The second superset, do bar dips - even if you haven't done them before or you don't do them well - get a set in there, however many you can do. Then next go-round, go back to the bench dips, or keep going with the bar dips, whichever you prefer.

ZOTTMAN DB CURLS
Zottman's are standing, alternating dumbbell curls with a twist. At the top of the curl, flip your hand over from palms up to palms down and slowly lower the weight. This puts a great deal of effort on the forearms, and it's done slower than normal curls, so you'll need to lower the weight from your normal curl dumbbell poundage.

OVERHEAD TRICEP EXTENSION - DB
Seated with your back supported, bring whatever you consider to be a heavy dumbbell overhead. I find some movements truly ineffective unless a relatively heavy weight is used and this is one of them. Lower the weight behind your head as far as is comfortable and then bring it upright, again overhead. Do one set with your elbows held in tight; do the second set with your elbows held out wide, making this a longer movement, bending and straightening the elbows, so you can feel the difference.

FULL MOVEMENT TRICEP PUSHDOWNS WITH ROPE
This is a regular tricep pushdown using a long rope at the end of an overhead pulley. Push the rope backwards fully, not to your waist or thighs but all the way back to a full extension past the side of your legs until your triceps are locked out behind you. Do this with your elbows tucked in tightly to your sides, leaving no room for shoulder or upper body motion. Following the overhead extension, you'll get a fantastic pump from this full range movement.

WRIST CURLS & REVERSE WRIST CURLS
Seated at the end of a bench, grab a barbell, palms up, forearms resting on your thighs. Roll the bar down to the end of your fingertips and roll it back up until your wrists are tensed upright, then reverse. Reverse wrist curls will normally require a lighter bar; palms facing down, pull the bar upwards with your forearms still resting on your thighs. Due to wrist structure, this will be a shorter movement than the forward wrist curls. By the way, you'll notice that there are two triceps movements to every one biceps movement, in accordance with Dave's 2:1 triceps/biceps recommendation of a few months ago.

Quick, aggressive and simple. What more could you ask for in a FIT & LEAN?

Laree

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