MARCH 14, 2018 Arms, Abs Exercise
Sets
Reps
Rest Interval
1 Rowing Machine
1
5 min
~
2 Single Arm KB Swing
3
25ea
30
3 Front Squat
5
12
60
4 Barbell Ab Rollout to Clean + Jerk
3
12
60
5A EZ Bar Curl
5
20,15,10,6x2
0
5B EZ Bar Skullcrusher
5
20,15,10,6x2
0
5C Decline Reverse Crunch
5
20
45
6A DB Alt Curls
4
8ea
0
6B Cable Rope Tricep Kickbacks
4
15ea
0
6C Kneeling Cable Crunches
4
20
45
7A DB Overhead Tricep Extension
3
25
0
7B EZ Bar Spider Curls
3
15
45
8A Battle Rope Russian Twist
4
20s
10
8B Battle Rev Lunge w/ Alt Waves
4
20s
10