Perform the workouts below for the next 4 weeks, then move on to the next phase.
Box Squats - work up to a heavy single for the day
Arm Circuit for 5 Sets
25 Ez Bar Curl20 Tricep Rope Pressdown20 DB Tricep Extensions8 Double DB Curls (Heavy)Max Rep DB Curls (moderate)
*Do 25 weighted crunches between each superset - this is your rest period
Walking Lunges 400m
