Alt. crossbody DB curl/ Lying DB skull crusher - 4x10-12 each
Seated 1 arm overhead DB extension/ Seated 1.5 DB wide curl - 4x10-12; 4x8-10
Concentration curls/ Dips - 4x12; 4xFailure
High cable rope tricep pushdown - 1x100
Standing low cable rope curl - 1x100
Abs: 3x30 sec
V up
Hollow body rocks w/ opp. knee to elbow hold
(switch sides and repeat above)
Ab wheel roll out
1 Mile jog
Seated 1 arm overhead DB extension/ Seated 1.5 DB wide curl - 4x10-12; 4x8-10
Concentration curls/ Dips - 4x12; 4xFailure
High cable rope tricep pushdown - 1x100
Standing low cable rope curl - 1x100
Abs: 3x30 sec
V up
Hollow body rocks w/ opp. knee to elbow hold
(switch sides and repeat above)
Ab wheel roll out
1 Mile jog