Arms/Abs/Cardio

Warm-up: dumbbell skull crushers 1×20 (light weight), dumbbell bicep curls 1×20 (light weight). Stretch

EZ Bar Skull Crushers: 3×15 (medium weight)
*Superset with
Dumbbell Alternating Bicep Curls: 1×8, 2×6 (heavy weight)

Weighted Dips Off Bench: 3×12 (medium weight)
Superset with
Barbell Bicep Curls: 3×10 (medium weight)

Cable Overhead Extension with Rope: 4×10 (medium weight)
Superset with
Rope Hammer Curls: 4×10 (medium weight)

Circuit 1
Plank with Forearms on Ball: 3×1 minute
Scissors with Hands at Sides: 3×15
Plank Position, Knee to Same Side Elbow: 3×10
Weighted Extended Crunch: 3×12 (light weight)

Treadmill: 1 minute at 3.5mph/30 seconds at 9+mph. Complete 5x.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.22.18 Arms Abs Cardio.png

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Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 1×20 (light weight), dumbbell side to front raise 1×10 (light weight). Stretch

Dumbbell Bench Press:2×8, 1×6 (heavy weight)

Circuit 1
Dumbbell Fly: 1×12, 2×10 (medium/heavy weight)
Lying Leg to Knee Lift: 3×15
Standing Military Press: 3×10 (medium weight)

Circuit 2
Dumbbell Pullover: 3×12 (medium/heavy weight)
Weave Dumbbell Through Elevated Legs (sitting on bench): 3×15 (light weight)

Circuit 3
Standing Front Plate Raise: 3×10 (heavy weight)
Front Delt Plate Raise: 3×15 (same weight)
Standing Side Bend: 3×20 (same weight)
Standing Plate Rotation Around Head: 3×8 (each way, same weight)

Run one mile at 7+mph.

Pin the graphic below for quick reference during workout.

2.20.18 Chest Shoulders Abs

Arms/Abs/Cardio

Warm-up: Dumbbell skull crushers 1×20 (light weight), dumbbell curls 1×20 (light weight). Stretch

Barbell Skull Crushers: 1×10, 2×8 (medium weight)
*Superset with
Dumbbell Alternating Curls: 1×8, 2×6 (heavy weight)

Barbell Close Grip Press: 3×8 (heavy weight)
Superset with
Hammer Curls: 3×10 (medium weight)

Barbell Bicep Curls: 3×10 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Circuit 1
Dumbbell Standing Windmill into Standing Side Crunch: 3×10 (light weight)
X-Crunches: 3×20
Forearm Plank Jacks: 3×20

HIIT on Treadmill for 20 minutes: Alternate between 1 minute at 3mph and 10mph for 30 seconds for the first 15 minutes. For minutes 15-20, alternate between 1 minute at 3mph and 30 seconds at 8mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.15.18 Arms Abs Cardio

Chest/Shoulders/Abs

warm-up: Dumbbell bench press 1×20 (light weight), dumbbell shoulder press 1×10 (light weight). Stretch

Dumbbell Bench Press: 1×8, 2×6 (heavy weight), 2×8 (5lb less)

Seated Dumbbell Shoulder Press: 3×8 (heavy weight)

Dumbbell Flat Bench Fly: 1×12, 2×10 (medium weight)
*Superset with
Seated Rear Delt Fly: 3×15 (medium weight)

Circuit 1
Front Plate Raise: 3×10 (heavy weight)
Front Delt Plate Raise: 3×15 (same weight)
Plate Rotation Around the Head: 3×10 (5 each way, same weight)

Circuit 2
Skaters Holding Dumbbell: 3×15 (medium weight)
Side Forearm Plank with Dumbbell Rotation Under Torso: 3×10 (light weight)
Bent Knee Reverse Crunch: 3×15

HIIT on Treadmill for 20 minutes: Minutes 0-15 alternate between 1 minute at 3mph/30 seconds at 10mph. Minutes 15-20 alternate between 1 minute 3mph/30 seconds 8mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.13.18 Chest Shoulders Abs

Arms/Abs/Cardio

Warm-up: Decline dumbbell skull crushers 1×20 (light weight), standing alternating bicep curls 1×20 (light weight). Stretch

Decline Dumbbell Skull Crushers: 3×10 (medium weight)
*Superset with
Standing Alternating Bicep Curls: 3×8 (heavy weight)

Decline Barbell Close Grip Press: 3×10 (medium weight)
Superset with
Wide Grip Dumbbell Curl: 3×8 (medium weight)

Lying Single Tricep Extension: 3×10 (medium weight)
Superset with
Barbell Bicep Curl: 3×10 (medium weight)

Circuit 1
Forearm Plan: 3×1 minute 10 seconds
Romanian Twists Legs in Air: 3×20 (medium weight)
Mountain Climbers: 3×30

Run one mile at 6.5+mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.8.18 Arms Abs Cardio.png

Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×12 (light weight). Stretch

Barbell Bench Press: 3×6 (heavy weight), 3×6 (5lb less), 2×8 (5lb less)

Side Dumbbell to Front Raise: 3×10 (medium weight)

Cable Rope Pull to the Face: 3×12 (medium weight)

Seated Cable Fly: 3×10 (medium weight)
*Superset with
Seated Cable Press: 3×10 (medium weight)

Overhead Plate Walk: 3×20 steps (up and back, medium weight)

Circuit 1
Skaters Holding Medicine Ball: 3×15 (light weight)
Wall Sit with Weight Torso Rotation: 3×15 (medium weight)
Pilates 100 Hold: 3×30 seconds

Forearm Plank: 3×1 minute 10 seconds.

HIIT on Treadmill for 15 minutes: Alternate between 1 minute at 3mph and 30 seconds at 9+mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.6.18 Chest Shoulders Abs

Arms/Abs/Cardio

Warm-up: Cable bicep curl with straight bar 1×15 (light weight), Cable tricep push down with straight bar 1×15 (light weight). Stretch

Cable Curl with Straight Bar: 2×10 (heavy weight), 1×15 (5lb less)
*Superset with
Tricep Push Down with Reverse Grip: 3×10 (heavy weight)

Cable Torso Rotation: 3×15 (medium weight)

High Cable Side Bends: 3×15 (medium weight)

Circuit 1
EZ Bar Skull Crushers: 3×8 (heavy weight)
EZ Bar Curl: 3×8 (same weight as skull crushers)
Upright Flutter Kicks on Bench: 3×20

Circuit 2
Extended Crunch on Bench: 3×15
Dumbbell Overhead Extension: 3×10 (medium weight)
Barbell Wide Grip Curl: 3×10 (medium weight)

Run one mile at 6+mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.1.18 Arms Abs Cardio