Chris Freytag: Great job! Let's change it up, bring your palms facing out, bend your elbows slightly, we're going to use shoulders and bicep here, raise the root up for two like this. Up for two, just to shoulder height, back down. Do it again, up for two, awesome. So this is shoulder and bicep, connect your brain to your arms, got it, last one.

Now we're going to take it up to tempo, here we go, count it eight, yes, breathe each time. Like I said, oxygen fills those muscles; you got four more in here. Go four, come on, three and two and alright, we're going to put it all together. Palms still face up, let's lift it up. We're going to add one more move. Are you ready? We're going to curl it in right here and curl it in and out.

These are our isolated bicep curls up here. Now they're suspended so be careful, use the right weight, right there, breathe. Alright eight more, come on, eight, curl it in, sculpt those sexy arms, awesome. Here we go four, come on, three. Alright, last one and now we'll bring it down.

Now let's put it all together. Are you ready? I'll help you out. Here we go, lift it up, right here, lift it up, curl it in, bring it out and back down, there you go. Lift it up, curl it in, there you go. Now keep those elbows slightly bent, yes, you got it, lift. Those weights get heavy, don't they? Come on.

Alright you've got three more, go for it, you can do this. We want to build that muscle, we want to boost that metabolism, nice, give me one more, right here. Oh, good and relax. That was awesome.