FRIDAY WAH 4/16
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
