10.23.20 Workout: Abs & Arms

Shred: (Standing Bicep Curls w/ DBs, 5 sets of 12 reps, rest & hold weights for 5 seconds, then do 8 more reps, Superset Leg Raises over DB’s for 30 seconds of continuous reps), (Triceps Pushdowns w/ Rope Splits into Overhead Triceps Extensions w/ Rope Splits Superset Crunches on Cable w/ Rope, 5 sets of 12 reps on each Triceps movement & 30 seconds of continuous reps for Crunches), (Standing EZ Bar Bicep Curls Superset Close Grip Triceps Focused Presses w/ EZ Bar on flat bench, 3 sets of reps until failure on each exercise) rest 60 seconds between sets

Bulk: (Standing Bicep Curls w/ DBs, 5 sets of 8 reps, rest & hold weights for 5 seconds, then do 8 more reps, Superset Leg Raises over DB’s for 20 seconds of continuous reps), (Triceps Pushdowns w/ Rope Splits into Overhead Triceps Extensions w/ Rope Splits Superset Crunches on Cable w/ Rope, 5 sets of 10 reps on each Triceps movement & 20 seconds of continuous reps for Crunches), (Standing EZ Bar Bicep Curls Superset Close Grip Triceps Focused Presses w/ EZ Bar on flat bench, 3 sets of reps until failure on each exercise) rest 90 seconds between sets

 

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