October 13, 2014

HIIT & BICEPS + TRICEPS + SHOULDERS

If you love that girls body in the photos, don't be jealous, work hard to achieve what you want, but till you reach your goal, embrace the body you have, I promise you are beautiful.
HIIT 
JUMP ROPE + MEDBALL
 
 4 Rounds (30 seconds rest between rounds)
 
Medball V- Ups 10 + 40 Ropes
Medball Front Squat x 10 + 40 Ropes
Medball Single Arm Over Head Press x 10 each + 40 Ropes
Medball Slams x 10 + 40 Ropes
 
 
WEIGHTS
 
Superset 1: 3 sets of 10-12
 
1.W Curls (bicept curl "W" out to the side + Hammer Curl directly after) x 10each way
2. Dumbell Triceps Ext. x 12
 
 
Superset 2: 3 sets
 
1.Bar Upright Row x 12
2.7 Curls w/ Bar ( 7- knees to 90 deg/ 7- 90 deg and up/ 7 Full curls
 
 
Superset 3: 3 sets
 
1.Assisted Triceps Dips ( pick a challenging weight enough for 10-12 reps ) last set Drop Set
2. Landmine Shoulder Press x 10 each arm

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