Superset 1
#1. Incline Dumbbell Curl
Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-1-1-1

#2. Incline Hammer Curls
Sets: 3, Reps: 15, Rest: 60 sec, Tempo: 2-1-1-1

Superset 2
#1. Preacher Curl
Sets: 3, Reps: 10, Rest: 0 sec, Tempo: 2-1-1-1

#2. Preacher Reverse Curl
Sets: 3, Reps: 10, Rest: 60 sec, Tempo: 2-1-1-1

Superset 3
#1. Cable Bar Curl
Sets: 3, Reps: 15, Rest: 0 sec, Tempo: 2-1-1-1

#2. Cable Hammer Curl:
Sets: 3, Reps: 15, Rest: 60 sec, Tempo: 2-1-1-1

Workout 2: The plan Biceps/Triceps
#1. Towel-grip chin-up
Sets: 5, Reps: 5, Rest: 45 sec

#2. Dumbbell biceps curl
Sets: 3, Reps: 10, 8, 6 (rest-pauses between), Rest: 15 sec

#3. Dip
Sets: 3, Reps: 10, 8, 6 (rest-pauses between), Rest: 15 sec

#4. Cable reverse curl
Sets: 3, Reps: 10, 8, 6 (rest-pauses between), Rest: 15 sec

#5. Cable triceps extension
Sets: 3, Reps: 10, 8, 6 (rest-pauses between), Rest: 15 sec

#6. Push-up
Sets: as many as needed, Reps: 100