9.17.21 Workout: Arms & Abs

Share on facebook
Facebook
Share on twitter
Twitter
Share on reddit
Reddit
Share on pinterest
Pinterest
Share on email
Email

Shred: (High Cable Bicep Curls w/ Straight Bar Superset w/ Overhand Grip Triceps Pushdowns, 4 sets of 15 reps on each movement), (Single Arm Hammer Grip Tricep Pushdown on Cable Superset w/ Single Arm Hammer Grip Bicep Curl, 4 sets of 12 reps on each arm for each movement), (Single Arm Inside Bicep Curl w/ Handle Grip on Cable Superset w/ Single Arm Reverse Grip Triceps Pushdowns, 4 sets of 12 reps on each arm for each movement), (Hanging Leg Raises, 3 sets of 15 reps), (Hanging Knee Raise w/ Hold for 30 seconds, 2 sets), Rest 60-90 seconds between sets

Cardio: 40 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: High Cable Bicep Curls w/ Straight Bar Superset w/ Overhand Grip Triceps Pushdowns, 4 sets of 12 reps on each movement), (Single Arm Hammer Grip Tricep Pushdown on Cable Superset w/ Single Arm Hammer Grip Bicep Curl, 4 sets of 10 reps on each arm for each movement), (Single Arm Inside Bicep Curl w/ Handle Grip on Cable Superset w/ Single Arm Reverse Grip Triceps Pushdowns, 4 sets of 10 reps on each arm for each movement), (Hanging Leg Raises, 3 sets of 10 reps), (Hanging Knee Raise w/ Hold for 15 seconds, 2 sets), Rest 90-120 seconds between sets

Check Out Our Latest Workouts!