Bicep BURN

Here's a great back and bicep workout I completed last week.  It will leave your arms swollen and sore!  Get it!

Circuit 1:
Alternating db curls 15 lb
Bent over row 50 lb
Seated Hammers 15 lb
3 sets of 10, no rest between exercises

Supersets:
One arm row 30 lb
Concentration curls 20, 15, 12 (4 reps at each weight)
3 sets 10

Circuit 2:
Bar curls on cable machine 27.5 lb
Back extensions 25 lb plate
In and out curls 12 lb
3 sets 10, no rest

Supersets:
Wide grip pull ups
Lat Pull down 70 lb
3 sets of 10

Supersets:
Inverted grip pull ups
Hammer rows 40 lb
3 sets of 10

Burnouts:
Zottman Curls 15 lb
Reverse grip curls 20 lb bar