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Description

Phase 2 / Day 4 ARMS/ABS/CARDIO


Exercises

Set 1: 3 rounds
Barbell Curl
1 min 20 secs

Set 2: 1 round
Rest
1 minute

Set 3: 3 rounds
Overhead Cable Curl
1 minute
Cable Hammer Curls - Rope Attachment
1 minute
Rest
1 minute

Set 4: 3 rounds
Alternate Hammer Curl
1 minute

Set 5: 1 round
Rest
1 minute

Set 6: 3 rounds
Bench or Parallel Bar Dips
1 minute

Set 7: 3 rounds
Skullcrushers
1 minute

Set 8: 1 round
Rest
1 minute

Set 9: 3 rounds
Seated Triceps Press
1 minute

Set 10: 1 round
Rest
1 minute

Set 11: 3 rounds
Triceps Pushdown - Rope Attachment
1 minute

Set 12: 1 round
Rest
1 minute

Set 13: 3 rounds
Air Bike
1 minute

Set 14: 1 round
Rest
1 minute

Set 15: 3 rounds
Jackknife Sit-Up
1 minute

Set 16: 1 round
Rest
1 minute

Set 17: 3 rounds
Hanging Leg Raise (or roman chair)
1 minute


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