(Superset, Peak-Contraction)
WORKOUT A
Superset #1
Dumbbell Bench Press/One-Arm Dumbbell Rows 8 reps
Superset #2
Dumbbell Flyes/Bent-Over Lateral Raises 6 reps
Superset #3
Arnold Press/Bent-Over Curl-Grip Rows 8 reps
Superset #4
Alternating Biceps Curl/Two-Arm Dumbbell Kickbacks 6-8 reps
WORKOUT B
Superset #5
Seated Concentration Curls/Seated Extensions 4-6 reps
Superset #6
Seated Hammer Concentration Curls/Military Press 6-8 reps
Superset #7
Squats 6-8 reps/Seated Calf Raises 15 reps
Superset #8
Hip Lift w/ Side Bend/Leg Lift 8-10 reps
