Arms/Abs/Cardio

Warm-up: Dumbbell bicep curls 1×10 (light weight), dumbbell skull crushers 1×20 (light weight). Stretch arms.

Dumbbell Skull Crushers: 1×12, 2×10 (medium weight)
*Superset with
Dumbbell Alternating Bicep Curl: 3×8 (heavy weight)

Weighted Dips Off Bench: 3×10 (medium weight)
Superset with
Cross Body Hammer Curls: 3×15 (medium weight)

Dumbbell Overhead Extension: 1×10, 2×8 (heavy weight)
Superset with
Dumbbell Together Curls: 1×10, 2×8 (medium weight)

Wide Grip Dumbbell Curls: 3×12 (light weight)
Superset with
Tricep Push-ups: 3×10

Hanging Leg Raise: 3×10
Superset with
Hanging Side Leg Raise: 3×8

Suitcase Deadlift: 3×8 (heavy weight)
Superset with
Weighted Sit-ups on Exercise Ball: 3×15 (light weight)

Run one mile at 6.5mph+

*Perform the second exercise immediately after the first without resting

Arms/Abs/Cardio

Warm-up: Seated dumbbell curl 1×20 (light weight), dumbbell overhead extension 1×15 (light weight). Stretch

Seated Dumbbell Curl: 3×8 (heavy weight)
*Superset with
Dumbbell Overhead Extension: 3×12 (medium weight)

EZ Bar Skull Crushers: 3×10 (heavy weight)
Superset with
EZ Bar Close Grip Curl: 3×10 (medium weight)

Cable Pushdown **Dropset with V-Handle: 3×10 (heavy weight), 3×10 (10lb less), 3×10 (10lb less)

Circuit 1
Extended Crunches: 3×12
Weighted Russian Twists: 3×10 (light weight)
Side Crunch: 3×15

Run 1 mile at 6.5 mph. Walk 5 minutes at 3mph. Repeat.

**Superset: Perform two exercises in a row without resting in between

**Dropset: Perform set of prescribed reps, drop weight and immediately perform another set

Arms/Cardio

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

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

High Cable Bicep Curls: 3×10 (medium weight)
Superset with
One Arm High Cable Tricep Pull Down: 3×10 (light weight)

Cable Rope Hammer Curls: 3×10 (heavy weight)
Superset with
Cable Rope Tricep Extension: 3×10 (medium weight)

Tricep Push-ups on Knees: 3×10
Superset with
*Dumbbell Bicep Curls with Wrist Rotation: 3×10 (medium weight)

HIIT on Stair Master: Alternate between 1 minute at level 5 and 30 seconds at level 15 for 15 minutes.

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

Arms/Abs/Cardio

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

Dumbbell Skull Crushers: 1×10,2×8 (heavy weight)
Superset with
Hammer Curls: 3×6 (heavy weight)

Concentration Curls: 3×8 (heavy weight)
Superset with
Weighted Dips Off Bench: 3×10 (medium weight)

Close Grip Barbell Curl: 3×8 (heavy weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Lying Leg Lifts: 3×15
Superset with
Side Jack Knife: 3×15

Reverse Crunch: 3×15
Superset with
In Plank Position, Knee to Opposite Elbow: 3×15

HIIT on treadmill or 15 minutes: alternate between 3mph for 1 minute and 8+mph for 30 seconds

Arms/Abs/Cardio

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

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

Weighted Dips Off Bench: 3×10 (medium weight dumbbell)
Superset with
Standing Barbell Curl: 3×15 (medium weight)

Spider Curls with EZ Bar: 3×8 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

In Plank Position, Knee to Opposite Elbow Holding Bosu with Round Side Down: 4×15
Superset with
Russian Twists Sitting on Round Side of Bosu: 3×15 (light weight)

Reverse Crunch: 3×15
Superset with
Single Leg Stretch: 3×15

Run one mile at 6.5mph+

Arms/Abs/Cardio

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

Circuit 1
Dumbbell Skull Crushers: 3×10 (medium weight)
Extended Crunch on Bench: 2×15
Standing Alternating Bicep Curls: 2×8, 1×6 (heavy weight)

Close Grip Barbell Press: 3×10 (heavy weight)
Superset with
Standing Wide Grip Dumbbell Curls: 3×10 (medium weight)

Circuit 2
Dips Off Bench with Dumbbell on Legs: 3×10 (medium weight)
Standing Weighted Side Bends: 3×15 (medium weight)
Barbell Bicep Curls: 3×10 (medium weight)

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

Hanging Leg Raises: 4×10

Weighted Sit-Ups Sitting on Round Side of Bosu Ball: 3×15 (light weight)

On treadmill at 4% incline: 1 minute at 8mph/1 minute at 3.5mph/side shuffle 60 steps each side/walk backward 60 steps. Complete 5x

Arms/Abs/Cardio

Warm-up: On assisted pull-up/dip machine, assisted bicep pull-ups 1×20, assisted dips 1×20

EZ Bar Skull Crushers: 3×10 (heavy weight)
Superset with
Alternating Dumbbell Curls: 3×8 (heavy weight)

Close Grip Barbell Press: 3×10 (heavy weight)
Superset with
Dumbbell Curls with *Wrist Rotation: 3×10 (medium weight)

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

Skaters: 3×15 (each side)
Superset with
In Extended Plank Position, Knee to Opposite Elbow: 3×15

High Knees: 3×30
Superset with
Bicycle Crunches: 3×15

Burpies: 3×10
Superset with
Sit-Ups Sitting on Round Side of Bosu Holding Weight Overhead: 3×15 (light weight)

*See example of this exercise on Instagram video