FRIDAY
ARMS
3 Rounds
20 Reps - BB Bicep Curl Pulse
10 Reps - Pushups
10 Reps - Plank Wall Taps
3 Rounds
15 Reps - Flat bench BB Skull Crusher
15 Reps - Revers Grip BB Curls
30 Reps - Mt Climbers
HIIT 2 Rounds
Treadmill 1 min Run 1 min Walk
5 Push up to 10 Side Lateral arm raises (2x)
3 Rounds
8-8-8 - 3 Stage Rope Pushdowns
(start 3 steps back perform reps, move one step closer 3 stages)
10 Reps - Straight Bar Cable Curls (3sec up 3sec down)
20 reps - Jumping Jacks
3 Rounds
10 Reps Ea - Alternating DB Curls
10 Reps Ea - DB Tricep Kickbacks
10 Reps - Burpee
OPTIONAL ABS 2 Rounds
12 Reps - Plank Hops Ins
12 Reps - Bicycle Crunches
12 Reps - Leg Lifts
