Arms & Abs
| Exercise | Set/Reps | Notes |
|---|---|---|
| Cable Rope Curls | 5 x 15 | 30 sec rest in between sets, use moderate weight, keep elbows close to your body, and focus on bicep contraction |
| Cable Rope Tricep Extensions | 5 x 15 | 30 sec rest in between sets, keep elbows close to your body, and focus on tricep contraction |
| Dumbbell Skull Crushers | 4 x 15
Superset w/ | Do not move your elbows, focus on tricep contraction. Move right into the next exercise with no rest. |
| Standing Alt Bicep Curls | 4 x 15 (each arm) | Use the same weight as the DB skull crushers and focus on bicep contraction |
| Sit Ups On Incline Bench | 5 x 20
Superset w/ | Nice and controlled, do not rush through the movement |
| Reverse Crunches | 5 x 20 | Nice and controlled, do not rush through the movement |
