HIIT & BICEPS + TRICEPS + SHOULDERS

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