NYC master fitness trainer Gennaro Ferra takes you through a specialized arms, abs and ass routine involving 8 exercises of supersets of two opposing muscle groups (biceps and triceps) while constantly engaging the core and glutes. Here’s the routine:

1. Tricep pushdowns 4 x 12-15 S/S with
2. Barbell curls 4 x 12-15
3. Fitball skull crucher close press combo 4 x 12-14 S/S with
4. Trx bicep curls 4x 12-15
5. Dual pulley overhead extensions 4 x 12-15 S/S with
6. Superman cable curls 4 x 12-15
7. Overhead rope extensions 4 x 12-15 S/S with
8. Squatted dumbell preacher curls 4 x 12-15

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