Warm-up: Dumbbell skull crushers 1×20 (light weight), dumbbell bicep curls 1×20 (light weight). Stretch
EZ Bar Skull Crushers: 2×10 (heavy weight), 1×12 (5lb less), 1×15 (5lb less)
Alternating Bicep Curls: 3×8 (heavy weight), 1×10 (10lb less)
Preacher Curl: 3×12 (medium weight)
Dumbbell Overhead Extension: 3×10 (medium weight)
Cable Reverse Grip Tricep Pull Down with Straight Bar: 2×10 (heavy weight), 1×12 (5lb less)
Cable Rope Hammer Curl: 1×10, 2×8 (heavy weight)
Cable Rope Overhead Extension: 3×10 (medium weight)
*Standing Repeater Knee with Kettlebell: 3×15 (medium weight)
Standing Kettlebell Windmill: 3×10 (same weight)
Sit-Up with Elbow to Opposite Knee: 3×10 (light weight)
Extended Plank: 3×1 minute
Weighted Sit-Ups: 3×15 (medium weight)
Elevated Bicycle Crunches: 3×15
*Perform this like the repeater knee movement in a step class without a step and slightly bent over.
Pin the graphic below for quick reference during your workout.