WEDNESDAY HOME 11-13

WEDNESDAY 

ARMS & CHEST  

Warm Up

20 Reps - Pushup to Single Arm Front Raise

20 Reps - Plate Curls



3 Rounds 

15 Reps - Laying DB Skull Crusher

15 Reps - Alternating DB Hammer Curls 

20 Reps - Seat Hop overs 


3 Rounds 

12 Reps EA - Banded Seated Alternating Bicep Curls 

12 Reps EA - Tricep Kickbacks

10 Reps EA - Plank Ups 


HIIT 2 Rounds 

2 Min - Treadmill Run 

20 Reps - Wall (treadmill) Taps 



3 Rounds 

20 Reps EA - Banded Alternating Bicep Curls 

(reduce weight each 10 reps, 1 round is 30 reps) 

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 10 Min 

Treadmill 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!


TEXT ONLY 

Warm Up

20 Reps - Pushup to Single Arm Front Raise

20 Reps - Plate Curls

3 Rounds 

15 Reps - BB Skull Crusher 

15 Reps - BB Reverse Curls 

20 Reps - Seat Hop overs 

3 Rounds 

12 Reps EA - Banded Seated Alternating Bicep Curls 

12 Reps EA - Tricep Kickbacks

10 Reps EA - Plank Ups  

HIIT 2 Rounds 

2 Min - Treadmill Run 

20 Reps - Wall (treadmill) Taps 

3 Rounds 

10-10-10 Reps - Preacher Curls (Drop Set) 

(reduce weight each 10 reps, 1 round is 30 reps) 

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 2 Rounds 

2 Min - Treadmill Run 

20 Reps - Wall (treadmill) Taps