Exercises
Superset
Bicep Curl (Cable)
CIRCUIT: You’ll perform each of 4 exercises for 15 reps without resting (cable curls, alternating dumbbell curls, plate hammer curls, barbell curls). After you complete all 4 rest for 2-3 minutes before the next circuit
3 sets
15 reps
Bicep Curl (Dumbbell)
3 sets
15 reps
Superset
Plate Curl
3 sets
15 reps
EZ Bar Biceps Curl
3 sets
15 reps
Rest 3min 0s
Superset
Triceps Pushdown
CIRCUIT: You’ll perform each of 5 exercises for 15 reps without resting (triceps cable extensions, overhead rope extensions, incline barbell extensions, bench dips, close-grip pushups). After you complete all 5 exercises rest for 2-3 minutes before the next circuit
3 sets
15 reps
Triceps Extension (Cable)
3 sets
15 reps
Superset
Triceps Extension (Barbell)
3 sets
15 reps
Bench Dip
3 sets
15 reps
Push Up - Close Grip
3 sets
15 reps
Rest 3min 0s
Superset
Banded Leg Raises
SUPERSET: Perform a set of banded leg raises followed immediately by pike sit-ups with a bar; then rest for 1 minute between supersets
3 sets
15 reps
Jackknife Sit Up
3 sets
15 reps
Rest 1min 0s
V Up
Alternate sides for a total of 30 reps
1 set
15 reps
Rest 1min 0s
Bicycle Crunch
Alternate sides for a total of 30 reps
1 set
15 reps