[round 1] 1) EZ bar curls 4x15
2) EZ bar skullcrushers 4x15
3) concentration curls {each arm} 4x15
4) tricep kickbacks {each arm} 4x15
[round 2] 1) alternating incline hammer curls 3x15
2) overhead tricep extentions 3x15
3) cable pulldowns {with a rope} 3x15
4) cable curls {close grip} 3x15
5) cable curls {wide grip} 3x15
[round 3] 1) incline sit ups 3x20
2) weighted crunches 3x30
3) knee ups {from pull up bar} 3x20
between my warm-up and cool-down I did 2 miles on the elliptical. I don't take credit for the arm circuit, I got it from @cams_fitsagram on instagram. Thouroughly enjoyed it and definetly felt the burn!