Cardio & Arms

April 16, 2015

Start with 20 minutes of intervals on treadmill

---> 1 minute sprint (%80) / 1 minute walk

 

Bar curls 4x12

One arm cable curl superset with tricep rope press down 4x12

Rope cable curls superset with rope tricep extensions on cables 4x12

Bar curls (3 way) 3 sets (close grip, medium grip, wide grip.  10 reps each)

Dips superset with chair dips 4x10

Hammer curls superset with tricep dumb bell kickbacks 

 

End with 20 minutes of intervals on treadmill 

---> 30 second walk/ 30 second sprint (%100)/ 30 second rest 

 

 

 

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