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YRT-Medley Arm Day (Week 5)

May 22

PRE-EXHAUST

SUPERSET x 4 sets

  1. ROPE PUSHDOWNS (4 sets of 20,15,12,8 reps)
  2. HAMMER ROPE CURLS (4 sets of 20,15,12,8 reps)

BICEPS

  • SEATED DUMBBELL CURLS (3 sets of 20,15,10,6 reps)
  • MACHINE CURLS (3 sets of 20,15,10,6 reps)
  • DUMBBELL HAMMER CURLS (3 sets of 20,15,10,6 reps)

TRICEPS

  • OVERHEAD ROPE EXTENSIONS (4 sets of 20,15,12,10 reps)
  • HAMMER MACHINE TRICEP DIPS (4 sets of 20,15,12,10 reps)
  • CABLE PUSHDOWNS W/HANDLE ATTACHMENT (4 sets of 20,15,12,10 reps per arm)

ABS

  • CABLE CRUNCHES, INCLINE CRUNCHES AND KNEE RAISES BETWEEN SETS

CARDIO

10 MINUTES HIIT STAIRCLIMBER (intervals of 45 seconds intense pace, 45 seconds moderate pace)

MAX REST TIME:  45 SECONDS

 

Details

Date:
May 22
Event Category:
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