Complete each exercise as listed and then repeat the whole workout twice!
I've included demonstration pictures for Hammer curls, Hammer curls w/twist and tricep dips.
Hammer curls are bicep curls while holding the dumbbell vertically. And the twist comes at the top as you raise the weight to your shoulder, twist it to the outside, at the top.
Tricep dips can be done on a bench or step. I'm showing you on our bottom step. Keep your bottom close to the step, shoulders back, and hands right by your hips. Lower your body down and push up with your triceps. It's easier with your legs bent like mine, harder if you straighten your legs out.