Arms/Cardio

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

EZ Bar Skull Crushers: 3×12 (medium weight)
Superset with
Standing Alternating Bicep Curls: 3×8 (heavy weight), 1×10 (5lb less)

Barbell Preacher Curls: 3×10 (medium weight)
Superset with
Dumbbell Overhead Extension: 2×10, 1×8 (medium weight)

Cable Bicep Curl with Straight Bar: 3×12 (medium weight)

Tricep Push-ups: 3×10 (on or off knees)
Superset with
Dumbbell Hammer Curls: 3×6 (heavy weight)

Run one mile at 6.5+mph

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Arms & Abs

Warm-up: Dips on assisted dip machine 2×8, Bicep pull-ups on machine 2×8. Stretch arms

Alternating Dumbbell Bicep Curls: 3×8 (heavy weight), 1×8 (5lb less)
*Superset with
EZ Bar Skull Crushers: 3×10, 1×8 (medium weight

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

Pallof Press: 3×15 (medium weight)

Tricep Push-ups: 3×10
Supersetwith
**Wide Grip Dumbbell Curls with Wrist Rotation: 3×10 (medium weight)

Weighted Sit-ups: 3×15 (light weight)
Superset with
Lying Leg Circles: 3×5 (each directions, helps to hold onto something behind head)

Extended Plank Position, Knee to Opposite Elbow to Same Side Elbow: 3×10
Superset with
***Standing Kettle Bell Repeater Knee: 3×20 (light weight)

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

**Video of this exercise posted to Instagram on May 5, 2017

***Repeater knee exercise (like in step class), hold kettle bell and bring to knee with each rep

Arms/Abs/Cardio

Warm-up: Dumbbell skull crushers 2×20 (light weight), dumbbell curls 2×20 (light weight). Stretch

Circuit 1
EZ Bar Skull Crushers: 3×12 (medium weight)
Dumbbell Alternating Bicep Curls: 3×10 (medium weight)
Mountain Climbers: 3×30

Circuit 2
Barbell Close Grip Press: 3×10 (heavy weight)
Hammer Curls: 3×10 (medium weight)
Extended Plank Jacks: 3×15

Circuit 3
Overhead Dumbbell Extension: 3×8 (medium weight)
Wide Grip Dumbbell Curl: 3×10 (medium weight)
Extended Plank In and Out Hops: 3×12

HIIT on treadmill at 2% incline:
1 minute at 3.5 mph
1 minute at 5.5mph
30 second at 8+mph
Complete 5x

Arms/Abs

Warm-up: On assisted pull up machine, dips 2×10, bicep pull ups 2×10. Stretch arms

EZ Bar Skull Crushers: 3×10 (heavy weight), 1×8 (medium weight)
Superset with
Alternating Bicep Curls: 3×8 (heavy weight), 1×8 (medium weight)

Close Grip Barbell Press: 3×10 (heavy weight)
Superset with
Isometric Hammer Curls: 2×6 (heavy weight), 2×8 (medium weight)

Pallof Press: 3×15 (medium weight)

Tricep Push-ups: 3×10
Superset with
*Wide Grip Dumbbell Curls with Wrist Rotation: 3×10 (medium weight)

Weight Sit-ups: 3×15 (medium weight)
Superset with
Lying Leg Circles: 3×5 (each direction)

In Extended Plank Position, Knee to Opposite Elbow: 3×10
Superset with
Standing Kettlebell Windmills: 3×10 (light weight)

*Move posted to Instagram on May 5, 2017

Amrs/Abs/Cardio

Warm Up: Rope hammer curl 1×10 (light weight)/Rope overhead extension 1×10 (light weight). Stretch

Rope Hammer Curl: 1×10, 2×8 (heavy weight)
Superset with
Rope Tricep Extension: 1×10, 2×8 (heavy weight)

Cable Straight Bar Curl: 3×10 (medium-heavy weight)

Cable Tricep Push Down with V-Handle: 3×10 (heavy weight)

Preacher Curl: 3×8 (heavy weight)
Superset with
Dumbbell Tricep Extension: 3×10 (medium weight)

Circuit 1
Decline Skull Crushers: 3×8 (medium weight)
Decline Sit-Ups: 3×15 (medium weight)
Standing Alternating Dumbbell Curls: 3×8 (medium weight)

Circuit 2
Standing Side Crunch (Elbow to Knee Meet on Same Side): 3×10 (light weight)
Extended Plank: 3×1 minute
Lying Cross Body Toe Touch: 3×10 (light weight)

HIIT on Treadmill at 2% incline:
One minute at 3.5mph
Side shuffle 60 steps each side
Walk backwards 60 steps
30 seconds at 8mph+
Complete 5x

Arms/Abs/Cardio

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

EZ Bar Skull Crushers: 3×6 (heavy weight)
*Superset with
Dumbbell Alternating Curls: 3×8 (heavy weight)

Spider Curls: 3×15 (light weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Dumbbell Hammer Curls: 3×10 (medium weight)

Cable Push Down with V-Handle: **Drop Set 3×8 (heavy, medium, light weight)

Lying Cross Body Toe Touch: 3×10
Superset with
***Elevated Bicycle Crunches: 3×15

Single Leg Stretch: 3×15
Superset with
Side Crunches: 3×15

Treadmill:
1 minute – 3.5mph
1 minute – 5.5mph
30 seconds – 8mph
30 seconds – 3.5mph
30 seconds – 8mph
1 minute – 5.5mph
Complete 4x

*Perform second exercise immediately after the first without resting
**Perform 8 reps at heavy weight then drop weight to medium weight and perform another 8 reps then drop weight to light and perform another 8 reps. Don’t rest in-between weight changes
***Video of this exercise posted to Instagram on September 7, 2017

Arms/Abs/Cardio

Warm-up: High cable bicep curl 1×20 (light weight), one arm tricep pull down 1×10 (light weight). Stretch arms

High Cable Bicep Curl: 3×10 (heavy weight)
*Superset with
One Arm Tricep Pull Down: 3×10 (medium weight)

Weighted Dips off Bench: 3×10 (medium weight)
Superset with
Dumbbell Hammer Curls: 3×8 (heavy weight)

Lying One Arm Tricep Extension 3×10 (light weight)
Superset with
Wide Grip Dumbbell Curls: 3×10 (medium weight)

Hanging Leg Raises: 3×15

Weighted Side Bend on Back Extension Equipment: 3×15 (light weight)

Weighted Decline Sit-ups: 3×15 (medium weight)

Plank Side to Side Hops: 3×10
Superset with
Russian Twists with Legs in Air: 3×10 (light weight)

HIIT on stair master for 15 minutes: Alternate between one minute at level 5 and 30 seconds at level 15+

*Perform the second exercise immediately after the first without resting