Arms & Abs – Weights
1 minute of Jumping Jacks
1 minute of pushups. on a solid, raised/angled surface.
1 minute of skullcrushers – Lay on bench, raise thighs perp to floor, bend shins to parallel to floor, cross ankles. Raise arms with 10lb weights perpendicular to body, keep upper arms perp, bend hands toward head (keep from crushing head), extend arms back up to perp.
1 minute of pushups
1 minute of skullcrushers
1 minute of pushups
1 minute of skullcrushers
Biceps curls.
15 reps. stand, feet shoulder length apart. 10lb weights in hand, palms facing front. Curl to 3/4 and extend down. On #15 hold for 30 seconds with arms parallel to floor.
Triceps.
15 reps. sit on bench, legs extended. hands on edge of bench, knuckles pointed to front. dip off front of bench keeping legs extended, back perpendicular to floor.
Biceps curls, 15 reps.
Triceps, 15 reps.
One armed skullcrushers.
20 reps. Lay on bench,raise thighs perp to floor, bend shins to parallel to floor, cross ankles. Start with one arm up and do skullcrushers with other hand supporting back of upper arm. Hold #20 for 10 seconds. Switch arms.
Biceps curls with hold.
15 reps each arm. Stand feet shoulder width. 10lb weights. Hold right arm in curl at parallel to floor. Curl left arm for 15 reps. On #15 hold left arm at parallel, do 15 reps with right arm. On #15 hold BOTH arms at parallel for a count of 15 seconds.
Biceps 21’s
Standard biceps curls position.
7 reps from fully extended to parallel.
7 reps from parallel to 100% up.
7 reps from fully extended to 100% up.
Hold final rep at parallel for 30 seconds.
Abs with weights.
Jackhammers.
Lay on a bench. legs extended, both hands cradle the end of one weight toward back of head.
Push weight from over head toward legs as you bring legs toward head.
45 reps. Hold #45 for 30 seconds.
Pushes.
Lay on back. Legs bent at waist, perpendicular to floor. Push one weight with both hands from chest toward toes.
30 reps. On #30 hold for 30 seconds.
Triceps push backs. Stand. 10 lb weights. palms face back. 30 reps, push weights back slightly. No end hold.
Triceps push backs part 2. Left knee and left hand on right end of bench. Back parallel to floor. Right arm in line with body. Keeping elbow still, extend arm/triceps back fully. Curl in, extend. 30 reps. No hold on end.
Overhead triceps. Stand. Take one dumbbell, one end in each hand. raise above head. Dip backwards, then extend overhead. 30 reps. Hold #30 for 20 seconds.
Cool down. Stretch triceps – reach arm over shoulder to touch middle of back. stretch arms across chest. split legs, bend knees, forearm on thigh, reach over head. roll shoulders. extend arms above head.
