1. Cardio
5-10 minutes cardio | 1 Set
2a. Incline Bench
10-12 reps | 5 Sets
Have the bench at a 45 degree incline. Make sure to get a 90 degree bend in the elbows
2b. Single Arm Preacher Curls
10-12 reps | 5 Sets
Can use a preacher bench or the back of an incline.
3a. Bench
10-12 reps | 5 Sets
Use Flat bench and get 90 degree bend in the elbows
3b. Reverse Curls
10-12 Reps | 5 Sets
Keep elbows in and wrists locked out
4a. Plate Push
10-20 yds | 5 Sets
Stay as low to the ground as possible. Push and step at the same time
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.