ARMS & ABS: BLOCK 1
Follow along with the Workout below.
Increase the weight for the first 3 sets, then decrease the weight on the last set (drop set).
Complete each round in order.
Exercise demonstration videos are provided below
Increase the weight for the first 3 sets, then decrease the weight on the last set (drop set).
Complete each round in order.
Exercise demonstration videos are provided below
Round 1
Bicep Curls
12 Reps – Increase Weight
Bicycle Crunches
1 Minute
Bicep Curls
8 Reps – Increase Weight
Bicycle Crunches
1 Minute
Bicep Curls
8 Reps – Decrease Weight
Rest 1 Minute
Round 2
1-1-2 Hammer Curls
12 Reps – Increase Weight
Mountain Climbers
1 Minute
1-1-2 Hammer Curls
8 Reps – Increase Weight
Mountain Climbers
1 Minute
1-1-2 Hammer Curls
8 Reps – Decrease Weight
Rest 1 Minute
Round 3
Supination Curls
12 Reps – Increase Weight
Flutter Kicks
1 Minute
Supination Curls
8 Reps – Increase Weight
Flutter Kicks
1 Minute
Supination Curls
8 Reps – Decrease Weight
Rest 1 Minute
Round 4
Close Grip Pull Ups
12 Reps – Increase Weight
Ski Abs
1 Minute
Close Grip Pull Ups
8 Reps – Increase Weight
Ski Abs
1 Minute
Close Grip Pull Ups
8 Reps – Decrease Weight
Rest 1 Minute
Round 5
Tricep Extensions
12 Reps – Increase Weight
Seated In & Outs
1 Minute
Tricep Extensions
8 Reps – Increase Weight
Seated In & Outs
1 Minute
Tricep Extensions
8 Reps – Decrease Weight
Rest 1 Minute
Round 6
Tricep Kickbacks
12 Reps – Increase Weight
Scissor Kicks
1 Minute
Tricep Kickbacks
8 Reps – Increase Weight
Scissor Kicks
1 Minute
Tricep Kickbacks
8 Reps – Decrease Weight
Rest 1 Minute
Round 7
Skull Crushers
12 Reps – Increase Weight
In & Outs
1 Minute
Skull Crushers
8 Reps – Increase Weight
In & Outs
1 Minute
Skull Crushers
8 Reps – Decrease Weight
Rest 1 Minute
Round 8
Bench Dips
12 Reps – Increase Weight
Side Plank Raises
1 Minute
Bench Dips
8 Reps – Increase Weight
Side Plank Raises
1 Minute
Bench Dips
8 Reps – Decrease Weight
Workout Complete - Great Job!
EXERCISE DEMONSTRATION VIDEOS
Here are demonstration videos of all the exercises in this workout
Bicep Curls
1-1-2 Hammer Curls
Supination Curls
Close Grip Pull Ups
Tricep Extensions
Tricep Kickbacks
Skull Crushers
Bench Dips
Bicycle Crunches
Mountain Climbers
Flutter Kicks
Ski Abs
Seated In & Outs
Scissor Kicks
In & Outs
Side Plank Raises
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