Do a quick warm up. A set of push ups / arm circles
Clean and Jerk 1×5 light warm up set. Really focus on your form here.
Clean and Jerk 3×5-8 Heavy
Superset:
Barbell curls 3×5-8 Heavy
Barbell tricep extensions 3×5-8 Heavy
Barbell upright row
Superset:
Incline curls 3×5-8 Heavy
Tricep kick backs 3×5-8 Heavy
Side delt raise 3×8-10 Heavy (with good form)
Superset:
Cable curls 2×8 Heavy
Tricep Push downs 2×8 Heavy
Front Plate Raise 2×8 Heavy
Superset:
Cable curls 1×30
Tricep Push downs 1×30
Front Plate Raise 1×30
Run for the remainder of your 1 hour workout
OneLifeToLift 