Perform 3 sets of 12-15 reps each of push-ups, dumbbell bicep curls, tricep dips, and hammer curls.
Complete 3 sets of 12-15 reps each of plank with tricep kickbacks (on each arm), overhead tricep extensions, reverse curls, and diamond push-ups.
Perform 3 sets of 12-15 reps each of dumbbell shoulder press, tricep pushdowns with resistance band, concentration curls (on each arm), and close-grip push-ups.
Complete 3 sets of 12-15 reps each of bench dips, dumbbell lateral raises, preacher curls, and push-ups with shoulder taps.
Perform 3 sets of 12-15 reps each of tricep push-ups, dumbbell front raises, incline bicep curls, and skull crushers.
Complete 3 sets of 12-15 reps each of diamond push-ups, cable tricep pushdowns, hammer curls, and seated dumbbell tricep extensions.
Perform 3 sets of 12-15 reps each of close-grip push-ups, dumbbell bent-over rows, concentration curls (on each arm), and tricep dips with leg extension.