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