6.11.21 Workout: Arms & Abs

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Shred: (Standing Barbell Bicep Curl, 3 sets of 16 reps), (Standing Alternating DB Hammer Curls, 3 sets of 12 reps on each side), (Seated Single Arm DB Inside Concentration Curl, 3 sets of 16 reps on each side), (Triceps Pushdowns w/ Rope Splits, 4 sets of 20 reps), (Kneeling Weighted Cable Crunches Superset w/ Leg Pull-Ins on Floor, 4 sets of 16 reps on each movement), (Standing Oblique Crunches on High Cable, 2 sets of 16 reps on each side) 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: (Standing Barbell Bicep Curl, 3 sets of 12 reps), (Standing Alternating DB Hammer Curls, 3 sets of 10 reps on each side), (Seated Single Arm DB Inside Concentration Curl, 3 sets of 12 reps on each side), (Triceps Pushdowns w/ Rope Splits, 4 sets of 15 reps), (Kneeling Weighted Cable Crunches Superset w/ Leg Pull-Ins on Floor, 4 sets of 12 reps on each movement), (Standing Oblique Crunches on High Cable, 2 sets of 12 reps on each side) Rest 90-120 seconds between sets

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