2.2M views · 38K reactions | Superset ‘Dumbbell Only’ Biceps & Triceps Workout SUPERSET: (A+B) 1A) Seated Hammer Curls - 4 x 8-10 1B) Overhead DB Extension - 4 x 8-10 2A) Incline Bench Curls - 4 x 10-12 2B) Skull Crushers - 4 x 10-12 3A) Spider Curls - 4 x 10-12 3B) Kick Backs - 4 x 10-12 Each Arm (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) #biceps #triceps #armsday | Ross Dickerson | Facebook

937 reactions · 25 comments | Full ab workout to light up your core ✔️ Hanging leg raises (3 X AMRAP) ✔️ Cable crunches (3 X 12-15) ✔️ Seated reverse crunch (3 X 15-20) ✔️ Dip bar pike ups (3 X 12-15) Quick, effective, and hits every angle. Try it out and feel the burn. @tlfapparel code: TLF-SETH15 | Seth Wickstrom | Facebook