Repeat each move for 40 seconds. Take a 10-second break in between and repeat the sequence for 3 rounds. Bicep CurlsLateral RaiseTricep ExtensionProne LyConcentric CurlsShoulder PressFrontal RaiseTricep Kickback How to do the Moves Bicep Curl Lateral Raise Tricep Extension Prone Fly Concentric Curls Shoulder Press Frontal Raise Tricep Kickback