Warm Up

5 min - Treadmill run 

3 Rounds 

15 Reps - BB Skull Crusher 

15 Reps - BB Reverse Curls 

10 Reps - Bench Dips

(3 sec down 3 sec up)

BIKE HIIT 3 MIN

3 Rounds 

12 Reps - DB Spider Curls 

12 Reps EA - Tricep Kickbacks

10 Reps EA - Plank Ups 

HIIT 2 Rounds 

2 Min - Treadmill Run 

10 Reps - Tricep Pushups 

(bring hands close together) 

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 Reps EA - DB Hold Single DB Bicep Curl 

20 Reps - Tricep Rope Pushdowns

10 Reps - Bent over Tricep Rope Extension

(Slow and steady and bring from top or head and push to the floor) 

HIIT 2 Rounds 

2 Min - Treadmill Run 

20 Reps - Wall (treadmill) Taps