ARMs/Shoulders (Legs,Abs)
Military Press- 1 min
DB Skulls – 1 min
Bicep Curls – 1 min
Squats-1 min
Weighted crunches -1 min
3 sets -15 minutes
1 min rest
Arnold Press- 1 min
Kickbacks – 1 min
Hammer Curls – 1 min
Lunhes s -1 min
Weighted crunches -1 min
3 sets -15 minutes
1 min rest
ISO Bicep curls – 1 min
ISO Overhead hold – 1 min
ISO kickback hold – 1 min
Rest 1 minute – 2 sets
Conditioning Abs
1-2 mile interval run
1 min fast 1 min walk
Weighted crunches 30-50
Plank 30-60 second hold
3 sets