Arms/Abs/Cardio

Warm-up: Assisted bicep pull-ups 3×10, assisted dips 3×10. Stretch arms.

Cable Bicep Curls with a Straight Bar: 3×10 (heavy weight)

Reverse Grip Tricep Pull Down: 3×10 (heavy weight)

Rope Hammer Curls: 3×10 (heavy weight)

Rope Overhead Extension: 3×12 (medium weight)

EZ Bar Skull Crushers: 3×8 (medium weight)
*Superset with
Seated Dumbbell Curls: 3×10 (medium weight)

Barbell Bicep Curls: 3×10 (medium weight)

Circuit 1
Standing Medicine Ball Twist and Throw Against Wall: 3×15 (light weight)
Medicine Ball Sit-Up with Toss to Wall: 3×15 (light weight)
Crunches with Feet on Wall: 3×15

Circuit 2
Medicine Ball Wood Chop: 3×10 (light weight)
Flutter Kicks: 3×30
Crab Position Toe Touch: 3×20

HIIT on Treadmill: Alternate between 1 minute at 3mph and 30 seconds at 8.5+mph.

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

Pin the graphic below for quick reference during workout.

12.7.17 Arms Abs Cardio

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Arms/Abs/Cardio

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

EZ Bar Skull Crushers: 3×10 (medium weight)
*Superset with
Dumbbell Alternating Bicep Curls: 3×6 (heavy weight)

Wide Grip Dumbbell curls: 3×8 (medium /heavy weight)
Superset with
Close Grip Barbell Press: 3×10 (heavy weight)

Preacher Curls: 3×12 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

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

Standing Cable Crunch: 3×15 (medium weight)

Circuit 1
V-Crunch: 3×15
Side Plank Hip Dips: 3×15
Sit-Ups: 3×15 (light weight)

Stair master for 15 minutes alternating between 1 minute at level 6 and 30 seconds at level 18.

Pin the graphic below for quick reference during your workout.

11.30.17 Arms Abs Cardio

Arms/Abs/Cardio

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

Circuit 1
EZ Bar Skull Crushers: 3×8 (heavy weight)
Elevated Bicycle Crunch on Bench: 3×15
Alternating Bicep Curls: 3×8 (heavy weight)

Circuit 2
Barbell Close Grip Press: 3×10 (medium weight)
Bent Knee to Chest on Bench: 3×15
Isometric Hammer Curls: 3×10 (medium weight)

Tricep Push-ups: 3×10
*Superset with
Barbell Bicep Curls: 3×10 (medium weight)

Cable Overhead Extension with Rope: 3×10 (medium weight)

Cable Straight Bar Bicep Curls: 3×10 (medium weight)

Weighted Sit-Ups: 3×15 (light weight)
Superset with
Russian Twists: 3×10 (light weight)

Run one mile at 6+mph.

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

Pin the graphic below for quick reference during your workout.

11.23.17 Arms Abs

 

Arms & Abs

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

Circuit 1
EZ Bar Skull Crushers: 1×12, 2×10 (medium weight)
Leg Lifts on Bench: 3×12
Dumbbell Bicep Curls: 3×10 (medium weight)

Circuit 2
Barbell Close Grip Bench: 3×10 (medium weight)
*Decline Knee to Opposite Elbow: 3×10
Barbell Bicep Curls, 1 Full Rep then 1 Half Rep: 3×10 (medium weight)

Preacher Curl: 3×12 (medium weight)
**Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Isometric Hammer Curls: 2×8 (medium weight)
Superset with
Tricep Push-ups: 3×10

Circuit 3
Scissors: 3×30
Heel touches: 3×20
Burpees: 3×12

*Video of this exercise posted to Instagram on December 28, 2016
**Superset: Perform second exercise immediately after first without resting in between

Pin the graphic below for quick reference during workout.

11.16.17 Back.png

 

 

Arms/Abs/Cardio

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

Circuit 1
EZ Bar Spider Curls: 3×10 (medium weight)
Dumbbell Overhead Extension: 3×10 (medium weight)
Standing Side Bend: 3×10 (medium weight)

Circuit 2
Decline Skull Crushers: 3×8 (heavy weight)
Decline Sit-Ups: 3×15 (medium weight)
Dumbbell Alternating Bicep Curls: 3×8 (heavy weight)

Barbell Bicep Curls: 3×10 (medium weight)

Tricep Push Down with Rope Attachment: 3×10 (medium weight)

Ab Crunch Machine: 3×20 (medium weight)

Hanging Leg Raise: 3×15

Run one mile at 7.5+mph

Pin the graphic below for quick reference during your workout.

11.9.17 Arms.Abs.Cardio

 

 

Arms & Abs

Warm-up: Tricep pushups on knees 3×10/Wide grip dumbbell curls 3×12 (light weight). Stretch

Alternating Bicep Curls: 1×10, 2×8, 1×6 (medium weight)
*Superset with
Overhead Dumbbell Extension: 3×10, 1×8 (medium weight)

EZ Bar Skull Crushers: 1×12, 2×10 (medium weight)
Superset with
Isometric Hammer Curls: 3×6 (heavy weight)

Close Grip Barbell Press: 3×12 (medium weight)
Superset with
**Bicep Curl with Wrist Rotation: 3×8 (medium weight)

High Cable Curl: 3×10 (medium weight)

Reverse Grip Tricep Pull Down: 3×10 (medium weight)

Lying Leg Circles: 3×5 (each direction)
Superset with
Extended Side Crunch: 3×15

Single Leg Stretch: 3×20
Superset with
Russian Twists with Feet Off the Floor: 3×10 (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

Pin the graphic below for quick reference during your workout.

Arms Abs 11.1.17

 

Arms & Abs

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

EZ Bar Skull Crushers: 2×10 (heavy weight), 1×12 (5lb less), 1×15 (5lb less)
Superset with
Alternating Bicep Curls: 3×8 (heavy weight), 1×10 (10lb less)

Preacher Curl: 3×12 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Cable Reverse Grip Tricep Pull Down with Straight Bar: 2×10 (heavy weight), 1×12 (5lb less)

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

*Standing Repeater Knee with Kettlebell: 3×15 (medium weight)
Superset with
Standing Kettlebell Windmill: 3×10 (same weight)

Sit-Up with Elbow to Opposite Knee: 3×10 (light weight)
Superset with
Extended Plank: 3×1 minute

Weighted Sit-Ups: 3×15 (medium weight)
Superset with
Elevated Bicycle Crunches: 3×15

*Perform this like the repeater knee movement in a step class without a step and slightly bent over.

Pin the graphic below for quick reference during your workout.

Arms Abs 10.26.17