Cycle 1

Dumbbell Military Press

Lateral Dumbell Raise

Nautilus Biceps Curl (Warmup Set)

Cycle 2

Same as Above

Cycle 3

Same as Above

Cycle 4

Incline Dumbbell Curls (Plus 2 Breakdown Sets)

Weighted Dips or Decline Bench Presses

Triceps Pressdowns

Cycle 5

Same as Above

Cycle 6

Standing Dumbbell Curls (Plus 2 Breakdown Sets)

Weighted Dips or Decline Bench Presses

Triceps Pressdowns

Cycle 7

(Optional) Dumbbell Preacher Curls

Triceps Pressdowns