1. Cardio

5-10 minutes cardio | 1 Set

2a. 3 second count Incline Bench

6-8 | 5 Sets

Have the bench at a 45 degree incline.  Make sure to get a 90 degree bend in the elbows.  Take 3 seconds on the down and explode up

2b. Single Arm Preacher Curls

10-12 reps | 5 Sets

Can use a preacher bench or the back of an incline.

3a. 3 Second Count Bench

6-8 reps | 5 Sets

Use Flat bench and get 90 degree bend in the elbows. 3 second count on the down and explode up

3b. Reverse Curls

10-12 Reps | 5 Sets

Keep elbows in and wrists locked out

4a.  3 second Count Decline Bench

6-8 Reps | 5 Sets

Lay the bench into a decline.  Make sure that you press more towards your hips rather than straight above your head. Count 3 seconds on the down and explode up

4b.  In and Out Curls

10-12 reps | 5 Sets

Keep elbows in at all times.  On the out just flare your hands out wide

5a. American Twist

30 seconds | 5 Sets

Keep feet off the ground and try to touch the ground on each side

5b.  Plank Twist

30 Seconds | 5 Sets

In a plank position twist your hips left to right while squeezing your abs.