4 sets of
7 ½ reps of dumbbell curls from the bottom immediately into
7 ½ reps of dumbbell curls from the top immediately into
7 full reps of dumbbell curls
then immediately perform 10 ½ rep into a full rep of bench dips

Note: You will perform 7 ½ reps dumbbell curls from the bottom (start at the bottom bring the weight up and stop midway then back down that’s a half rep) then perform 7 ½ reps from the top (start at the top and bring the weight down and stop midway then back up that’s a half rep from the top), then perform 7 normal full dumbbell curls full range from the bottom. Then put the weights down and immediately perform 10 ½ rep into full rep of bench dips (½ rep into full rep = go all the way down then up but stop mid way don’t lock out arms, then back down and then back up all the way up locking arms, that’s one rep. Repeat 10 times. Bring legs closer for a modification on the bench dips. Use a chair if no bench. Rest 2 minutes between sets. Increase weight on the dumbbell curls each set if possible.