3 week - 1 day Isometric Arms & Abs & HIIT

ISOMETRIC exercises are contractions of a particular muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length and the affected joint doesn't move. After move up we keep bar 2-3 sec. and subsequently keep move down. Barbell Biceps Curls 4 × 12,10,10,8 Cable Reverse Curl 5 × 13,12,10,9,8 1 Arm Cable Curl 4 × 12,12,10,10 Triceps Press 5 × 12,12,10,10,8 One-Arm Overhead Extension 4 × 12,12,10,9 Cable Kickback 4 × 15,12,12,10 Seated Palm-Up 2 × 15,15 Seated Palm-Down 2 × 15,15 Hanging Knee Ups 3 × 12,12,12 Plate Bench Crunches 3 × 15,15,10 Oblique Heel Touch 3 × 12,12,failure HIIT Burpee - 30sec. - 60sec. break Jump Lunges - 30sec. - 60sec. break Jump rope- 30sec. - 60sec. break All repeat 3 time