Lenda Murray Arms Workout

Lenda Murray's Arms Workout

Superset: 4 Sets
Biceps:
Standing Barbell Curls 15 reps
Triceps:
Close Grip Bench Presses 15 reps

Superset: 4 sets
Biceps:
Seated Dumbell Curls 15 reps
Triceps:
Dumbell Skull Crushers 15 reps

Superset: 4 Sets
Biceps:
Concentration Curls 15 reps
Triceps:
Dumbell Kick Backs 15 reps

Sources:

http://surfgym.com/2012/01/30-minute-bicep-and-tricep-workout-routine-by-lenda-murray/