Abs & Arms
| Exercise | Set/Reps | Notes |
|---|---|---|
| Standing DB Curls | 5 x 10
Superset w/ | Keep core tight and do not swing the weight. Control the weight throughout the entire exercise |
| Dips | 5 x 10 | Try unassisted for as many as you can and then switch to assisted |
| Seated Machine Bicep Curls | 4 x 15
Superset w/ | Focus on bicep squeeze |
| Leg Raises on Decline Bench | 4 x 10 | Make sure your lower back does not lift, focus on lower abs, and try not to use your hip flexors to lift your legs up |
| Single Arm Cable Tricep Extensions | 4 x 15
Superset w/ | Increase weight with each set |
| Russian Twists on Bosu Ball | 4 x 20 total | Hold DB or med ball and tap on each side of your body. |
| Single Arm DB Tricep Kickbacks | 3 x 15
Superset w/ | Make sure back is flat when you are bent over, neck is neutral with your spine, and focus on tricep contraction |
| Preacher Curls | 3 x 15 | Squeeze those biceps as you curl up |
| Plank | 4 x 1 minute hold | On elbows OR hands, do not drop for the whole minute, keep core tight, do not let your belly drop, and keep shoulders pushed down |
| Plank Up/Downs | 4 x 10 each way | Burnout! Make sure you are alternating which arm pushes you up |
