7.9.21 Workout: Arms & Abs

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Shred: (Single Arm Tricep Pushdown on Cable w/ Handle Grip, 3 sets of 16 reps on each arm), (Backhanded Single Arm Tricep Pushdown on Cable w/ Handle Grip, 3 sets of 16 reps on each arm), (Single Arm Bicep Curl on High Cable w/ Handle Grip, 3 sets of 16 reps on each arm), (Single Arm Bicep Curl on Low Cable w/ Handle Grip, 3 sets of 16 reps on each arm), (DB Bicep Curls Superset w/ DB Tricep Kickbacks, 4 sets of 12 reps on each movement), (3 sets of Planks until failure, resting only 30 seconds between each plank), Rest 60-90 seconds between sets except for during planks

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: (Single Arm Tricep Pushdown on Cable w/ Handle Grip, 3 sets of 12 reps on each arm), (Backhanded Single Arm Tricep Pushdown on Cable w/ Handle Grip, 3 sets of 12 reps on each arm), (Single Arm Bicep Curl on High Cable w/ Handle Grip, 3 sets of 12 reps on each arm), (Single Arm Bicep Curl on Low Cable w/ Handle Grip, 3 sets of 12 reps on each arm), (DB Bicep Curls Superset w/ DB Tricep Kickbacks, 4 sets of 8 reps on each movement), (3 sets of Planks until failure, resting only 45 seconds between each plank), Rest 90-120 seconds between sets except for during planks

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