Start off by doing incline dumbbell bicep curls. Start with your arms to your sides and your palms facing your thighs. Now alternate arms and twist your palm as you curl the weight up so your palm is facing the ceiling when at the top. Do up to 8 reps but no more. You should use a weight that you could get 10 reps with. After finishing the 8, rest for 30 seconds and pick up the same weights and curl as many reps as you can. This time though curl the weight up at the same time. Now rest for 1 minute and move on to a chin-up bar. From here do as many chin-ups as you can but don't exceed 15. Now rest for 30 seconds and try to pump out a couple more reps. Rest for 1 minute and start back over with the dumbbell incline curls.
Incline dumbbell alternating curls- 8 reps at most
30 sec rest
Incline dumbbell curls with both arms at the same time-to failure
Rest 1 minute
Chin-ups- as many as you can without exceeding 15
30 sec
Chin-ups- to failure
Rest 1 minute and repeat starting at the beginning. Do 1-2 more total rounds.
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