10.22.21 Workout: Arms & Abs

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Shred: (Leg Pull-Ins on end of Bench or on Floor, 4 sets of 20 reps), (Standing Alternating Bicep Curls w/ DB’s, 3 sets of 30 reps so 15 reps on each side), (Standing Alternating Hammer Grip Bicep Curls w/ DB’s, 3 sets of 24 reps so 12 reps on each side), (Machine Preacher Curls w/ Dropset, 4 sets of 10 reps, dropset 15 reps), (Triceps Extensions on Cable w/ Rope Attachment, 5 sets of 20 reps), (Core Planks, 2 rounds for 2.5 minutes each), Rest 60-90 seconds between sets

Cardio: 60 minutes of medium to low exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Leg Pull-Ins on end of Bench or on Floor, 4 sets of 15 reps), (Standing Alternating Bicep Curls w/ DB’s, 3 sets of 24 reps so 12 reps on each side), (Standing Alternating Hammer Grip Bicep Curls w/ DB’s, 3 sets of 16 reps so 8 reps on each side), (Machine Preacher Curls w/ Dropset, 4 sets of 8 reps, dropset 12 reps), (Triceps Extensions on Cable w/ Rope Attachment, 5 sets of 15 reps), (Core Planks, 2 rounds for 2 minutes each), Rest 90-120 seconds between sets

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