4 Sets
Set 1 24 medium weight alternating hammer curls (12 each arm) immediately followed by 15 seated tricep overhead extensions with 3 second slow count on descend each rep
Set 2 24 medium weight alternating hammer curls (10 each arm) immediately followed by 15 seated tricep overhead extensions with 3 second slow count on descend each rep
Set 3 20 heavy weight alternating hammer curls (10 each arm) immediately followed by 12 seated tricep overhead extensions with 3 second slow count on descend each rep
Set 4 20 heavy weight alternating hammer curls (10 each arm) immediately followed by 12 seated tricep overhead extensions with 3 second slow count on descend each rep