2 week - 1 day Arms & Abs & HIIT

DROPSET - A drop set is an advanced resistance training technique in which you focus on completing a set until failure — or the inability to do another repetition DROPSET - DB Incline Curl 5 × 12,10,10,8,dropset Cable Curls 4 × 12,11,10,10 Dumbbell Hammer curl 4 × 12,11,10,10 DROPSET Overhead Triceps extension 5 × 12,12,10,10, dropset Triceps Press 4 × 12,12,10,10 Machine Triceps Extension 4 × 12,12,10,10 Cable Palm-Up & Down 5 × 15,12,12,10,10 Hanging Knee Ups 3 × 12,12,12 Fist Crunches 3 × 15,12,12 Russian Twist 2 × 30 sec. HIIT Burpee - 25sec. - 60sec. break Jump Lunges - 25sec. - 60sec. break Jump rope- 25sec. - 60sec. break All repeat 3 time