Superset 1 1A. Dumbbell bench press: 3 sets x 8 reps 1B. Seated biceps curl: 3 sets x 12 reps Superset 2 2A. Seated Arnold press: 3 sets x 8 reps Sit on the end of a flat weights bench (or on the ...

The Arnold press is where you hold two dumbbells at shoulder ... standing with a barbell (although Nick says you can do it seated on a weight bench if you struggle to keep a neutral spine).