biceps triceps Intermediate

day 12: arms
Warm Up - Repeat 2 times
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Jumping Jacks

seconds
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Burpees

reps
Round 1 - Repeat 3 times
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Single Arm Negative Dumbbell Curl

reps each
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Curls Dumbbell

reps
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Hammer Curls Dumbbell

reps
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90 Degree Hold Toe Taps

reps
Round 2 - Repeat 3 times
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Tricep Kick Backs Dumbbell

reps
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Tricep Extension

reps
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Bench Dips

reps
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Cross Tricep Extensions

reps each
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Single Arm Overhead Tricep Extension Dumbbell

reps each