This am hit bis and tris in a HIIT fashion while suppersetting back and forth to equal 1full set!

1. Straight bar curl/close grip bench & light tricep extensions(1 At a time...rep range 6-10 failure in any of my ranges - except for the tri extensions 12-15)
2. Z-Bar(close grip) curls/tri pushdowns(w/triangle) rep range(10-12)
3. DB hammers/weighted dips rep rng(8-12)
4. Cable curls(close grip bar)/rope pushdowns rep range(10-15)
5. Hammer strength Preachers focusing on eccentric motion/gamer strength tri extensions rep range(10-12)

No more than 30s in between one full set! Great pump! Love doing bis and tris together... IMO nothing compares to the pump, and my arms respond nicely to this type of w/o!