Hammer Curls and Lying Triceps Extensions

For each exercise pairing (1A and 1B, for example), alternate back and forth between sets of the two exercises, completing as many sets as possible in 10 minutes and resting only as needed. After you finish, rest 2 to 3 minutes and move on to the next pair of exercises. On each exercise you will perform only 5 reps per set, but use a weight you can lift 10 times. (After a couple of minutes, it will be quite challenging. Increase your rest, if needed, to complete all 5 reps.)



Dumbbell Hammer Curls: Grab a pair of dumbbells and let them hang at arms length next to your hips, your palms facing each other. Without moving your upper arms, curl the weights toward your shoulders. Pause, lower, and repeat.



Dumbbell Lying Triceps Extensions: Grab a pair of dumbbells and lie on your back on a bench. Hold the dumbbells above your foreward with your arms straight. Your palms should be facing each other. Without moving your upper arms, bend your elbows and lower the weights until your forearms are just beyond parallel to the floor. Pause, then reverse the movement back to the starting position.