ARMs/Shoulders (Legs,Abs)
Military Press- 1 min
DB Skulls – 1 min
Bicep Curls  – 1 min
Squats-1 min
Weighted crunches -1 min
3 sets -15 minutes
1 min rest

Arnold Press- 1 min
Kickbacks – 1 min
Hammer Curls  – 1 min
Lunhes s -1 min
Weighted crunches -1 min
3 sets -15 minutes
1 min rest

ISO Bicep curls  – 1 min
ISO Overhead hold – 1 min
ISO kickback hold – 1 min
Rest 1 minute – 2 sets


Conditioning Abs
1-2 mile interval run
1 min fast 1 min walk

Weighted crunches 30-50
Plank 30-60 second hold
3 sets




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