FRIDAY

ARMS

Accumulate 100 DB or Plate Bicep Curls

Every time you need a break perform 10 pushups

3 Rounds 

20 Reps - BB Bicep Curl Pulse

10 Reps - Pushups

10 Reps - Plank Wall Taps 






3 Rounds 

15 Reps EA - DB Overhead Tricep Extension 

15 Reps - Revers Grip BB Curls 

30 Reps - Mt Climbers 



HIIT 2 Rounds 

20 Reps - Devil Press

5 Push up to 10 Side Lateral arm raises (2x)



3 Rounds

20 Reps - Laying DB Skull Crusher 

20 Reps - DB Burpee to Bicep Curl 

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