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Adam StojaspalAdam Stojaspal
/LOSE WEIGHT & SHREDDED

6 week - 1 day Arms & Abs & HIIT

5.0|68 min
HIIT
Abs & Core
Arms
Barbell Biceps Curl 4 × 12,11,10,10 Zottman Curl 3 × 15,12,10 Reverse Cable Curl 4 × 12,11,10,9 Decline DB Curl 4 × 12,12,10,10 Triceps Dips 3 × 12,12,12 One-Arm Overhead Extension 4 × 15,12,10,10 Triceps Pushdown 4 × 13,12,12,10 DB Kick-Back 3 × 15,12,12 Stand Cable Palm Down 3 × 15,12,12 Forearm Crush 2 × 15,15 Leg Raises 3 × 12,12,12 Oblique Crunches 3 × 12,12,12 Plate Crunches 3 × 12,12,12 HIIT Burpee - 30sec. - 60sec. break Jump rope- 30sec. - 60sec. break Push Up - 30sec - 60sec. break All repeat 3 time

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