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*DISCLAIMER: Renshaw's Personal Training is not telling any one to do these exercises or workouts, so doing them will be at your own risk.

BICEP CIRCUIT:
1.) wall ez-bar curl - 8 reps
2.) Incline dumbbell curl - 8 reps
3.) dumbbell preacher curl combo - 5 reps same arm (2X) then 5 reps with each arm alternating.
4.) plate dumbbell curl - 8 reps
5.) standing dumbbell curl (Dirty Nasty Set)
•Rest 30 seconds between exercises.
Repeat 4 sets with 3 minutes of rest in between.

TRICEP CIRCUIT:
1.) close-grip bench press - 8 reps
2.) dumbbell skull crusher - 5 reps same arm (2X) then 10 reps with both arms
3.) dips - 8 reps
4.) ez-bar pushdown - 8 reps
5.) rope push down (Dirty Nasty Set)
•Rest 30 seconds between exercises.
Repeat 4 sets with 3 minutes of rest in between.