5 week - 1 day Arms & Abs & HIIT

Barbell Biceps Curls 5 × 12,10,10,8,6 Cable Reverse Curl 5 × 13,12,10,9,8 1 Arm Cable Curl 5 × 12,12,10,10,9 Triceps Press 5 × 12,12,10,10,8 One-Arm Overhead Extension 5 × 13,12,12,10,8 Cable Kickback 5 × 15,15,12,12,10 Forearm Crush 5 × 15,15,12,12,10 Plate Bench Crunches 2 × 18,15 Leg Raises 3 × 15,15,12 Oblique Heel Touch 3 × 12,12,failure HIIT Jump Lunges - 30sec. - 60sec. break Push Up - 30sec. - 60sec. break Jump rope- 30sec. - 60sec. break All repeat 3 time