November 16, 2015

6x10 Bar curls  (if no access to a bar, just use dumb bells)

50 chair dips   


4x10 Seated Dumb bell curls

4x10 Skull crushers video

50 Hammer curls 

50 Tricep dumb bell kickbacks  video


4x14 inand out bicep curls video


4x15 Military push ups (keep elbows in by your sides so you are working your triceps)


6x15 band curls  (stand in the center of a resistance band, and curl your arms up, squeeze

bicep at the top)


100 jumping jacks

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