Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout

Shoulders & Arms

3 Set Superset
DB Shoulder Press - 10 reps
Double DB Curl - 10 reps
DB Triceps Extensions - 20 reps

3 Set Quad Set
DB Front Raise - 10 reps
DB Side Laterals - 10 reps
Concentration Curl - 10 per arm
Lying DB Skulls - 10 reps

Arm Burnout - 5 mins
Double DB Curl - 10 reps
Banded Triceps Press Downs 20 reps
*no rest between sets

Walking Lunges
400

Abs
100 Weighted Crunches

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Downloads & Printables