ARMS/ABS

ARMS/ABS 1. SS: - Underhand grip Pull-up 3 x 10-12 - Close Grip Pushup 3 x 12 2. SS: - Rope or V-bar Cable Tricep Extensions 3 x 15 - Rope Cable Hammer Curl 3 x 15 3. TS: - Seated Incline DB Curl 4 x 10-12 - DB Spider Curl 4 x 10-12 - Standing Alternating DB Curl 4 x 10-12 4. TS: - EZ bar Lying Skull Crusher 4 x 12/10/8/8 - EZ bar Close Grip Press 4 x failure - Diamond Pushups 4 x failure 5. ABS : 3 rounds 30 sec each or 15 reps each - Single Leg V-Up (right arm / left leg) - Single Leg V-Up (left arm / right leg) - Crunch (feet up) - Lying Heel Touches 30 sec rest between rounds 6. ABS : 3 rounds 20 each - Low plank hip dips - Mountain Climber (slow, concentrate on driving your knee up to your chest) *no rest between rounds