i30×5 Biceps and Triceps Workout

Biceps Triceps Plyo/Cardio Rest
30 secs 30 secs 30 secs 30 secs
Curls Kickbacks Run in place Rest
Side Curls Cable or band pull downs Heismans Rest
Alternating supination curls Skull crushers Box Jumps Rest
Concentration curls Chair dips Jump knee tucks Rest

Complete 5 rounds of the above (40 minutes)

Note: Warm up and stretch 5 minutes before workout and cool down 5 minutes after workout. Resistance bands can be used.