Complete the following exercises  with 45 seconds rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can, make everything 4 sets. Tempo 2-1-2

 

• V-Bar tricep pushdowns

• Dumbbell skull crushers

• Rope tricep pushdowns

• Machine tricep extensions

• Reverse tricep extensions

​

​

• Cable E/Z bar bicep curls

• Dumbbell bicep curls

• Rope hammer curls

• Dumbbell hammer curls

• Machine bicep curls
   

​

   finish with the following 

    

• Interval training on the bike or treadmill - 30 second sprints into 30 seconds average pace x10

​

​

​