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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Chest/Shoulders/Abs

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

Flat Dumbbell Bench Press: 3×8 (heavy weight)
*Superset with
Standing Dumbbell Shoulder Press: 3×8 (medium weight)

Flat Bench Fly: 3×10 (medium weight)
Superset with
Seated Rear Delt Fly: 3×10 (medium weight)

Incline Barbell Bench Press: 3×10 (medium weight)
Superset with
Standing Front Plate Raise: 3×8 (heavy weight)

Push-Ups Holding Edge of Bosu with Round Side Down: 3×12
Superset with
Leaning Side Raise: 3×12 (medium weight)

Elevated Bicycle Crunches: 3×15
Superset with
Upright Flutter Kicks: 3×20

HIIT on Treadmill for 15 minutes: Alternate between 3mph for 1 minute and 8.5+mph for 30 seconds.

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

Pin the graphic below for quick reference during workout.

12.5.17 Chest Shoulders Abs

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

Back

Warm-up: Elliptical for 10 minutes at slow pace. Stretch legs and back.

Barbell Deadlifts: 2×6, 2×5 (heavy weight), 2×6 (10lb less)

One Arm Dumbbell Rows: 2×10, 2×8 (heavy weight)
*Superset with
Barbell Rack Pull: 3×10 (medium weight)

Lat Pull Down with Close Grip Attachment: 3×12 (medium/heavy weight)

Seated Row: 2×6 (heavy weight), 2×8 (10lb less)

Straight Arm Cable Pull Down: 3×15 (light/medium weight)

Stair master for 10 minutes at level 10.

I recommend stretching and foam rolling for 10-15 minutes once finished.

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

Pin the graphic below for quick reference during workout.

11.29.17 Back

Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×10 (light weight). Stretch

Barbell Bench Press: 3×8 (heavy weight), 2×6 (10lb less)

Seated Dumbbell Alternating Press: 3×10 (medium weight)

Incline Dumbbell Bench Press: 3×8 (heavy weight)
*Superset with
Standing Around the World: 3×10 (medium weight)

Incline Fly: 3×8 (medium weight)
Superset with
Front Plate Raise: 3×10 (medium weight)

Low Cable Crossover: 3×12 (light weight)

Standing Cable Crunch: 3×15 (medium weight)
Superset with
Kneeling Cable Crunch: 3×15 (medium weight)

Cable Judo Flip: 3×10 (medium weight)

HIIT on Treadmill: Alternate between 3mph for 1 minute and 8+mph fr 30 seconds for 15 minutes total.

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

Pin the graphic below for quick reference during workout.

11.28.17 Chest Shoulder Abs

 

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

 

Chest/Shoulders/Abs

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

Barbell Bench Press: 3×8 (heavy weight), 2×8 (10lb less)

Seated Arnold Press: 3×8 (medium weight)

Dumbbell Pullover: 3×10 (medium weight)
Superset with
Standing Dumbbell Side Raise: 2×12, 1×10 (medium weight)

Incline Dumbbell Bench Press: 3×8 (heavy weight)
Superset with
Incline Dumbbell Front Raise: 3×8 (medium weight)

Push-ups Holding Handles or Dumbbells: 3×8
Superset with
Car Drivers: 3×12 (medium weight)

Russian Twist on Exercise Ball: 3×15 (lightweight)

V-Crunch: 3×15
Superset with
Plank with Opposite Hand to Toe Touch: 3×20

Pin the graphic below for quick reference during your workout.

11.21.17 Chest Shoulders Abs