DAY 4: Biceps, Abs and Plyos

DAY 4: Biceps, Abs and Plyos

 Incline Bench Wide Curls – 4 sets of 15/12/10/10

Preacher curls – 3 sets of 10

superset

Hammer curls – 3 sets of 15

Barbell 21’s – 3 sets

7 reps Curl Bottom to 90 Degress

7 reps Curl 90 degrees to Top

7 reps full range of motion

rest 1 minute. Repeat for 3 sets

 

Ab Circuit:

20 Alternating Plank Hip taps

30 Stability Ball Crunches

15 Lying Leg Raises

15 Stability Ball Roll-ins

repeat for 3-4 sets

 

Plyo Circuit:

15 wide jump squats

20 steps of banded squat walk

50 mountain climbers

30 speed skaters

repeat. 4x

Category
April 2017, Workouts 2017