FRIDAY WAH 10/2

Friday 

ARMS & CHEST  

Warm Up

20 Reps - Pushup to Single Arm Front Raise

20 Reps - Plate Curls



3 Rounds 

15 Reps - DB Skull Crusher 

15 Reps - BB Reverse Curls 

20 Reps - Seat Hop overs 


3 Rounds 

12 Reps - DB Spider Curls (back of a chair or couch) 

12 Reps EA - Tricep Kickbacks

10 Reps EA - Plank Ups 


HIIT 2 Rounds 

20 reps - DB Burpee to bicep Curl

10 Reps - Burpee to 2 Jumping jacks 



3 Rounds 

8-10-15 Reps - Standing DB Bicep curl resist

(3 cound on the way down) 

12 Reps - Overhead Tricep Extension 

(Keep arm next to your ear and bend at elbow and feel the stretch) 

10 Reps EA - Plank Press 


3 Rounds 

10-10-10 Reps - 3 Stage Bicep Curls 

Burn out - Pushups 



HIIT 3 Min 

20 Reps - Weighted Start Jumps 

20 Reps - Crab Toe Touch 

10 Reps EA - Renegade row to tricep kickback