Bi's, Tri's, & Shoulders

Warm-up:

400 M run/Row

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon

Resistance Band Chest & Shoulder Mobility

10 Pull-ups


Option 1 > 3 Months

Biceps 4 x

5 - 8 BB Biceps Curls AHAP

10 Concentration Curls R 15/20

10 Concentration Curls L 15/20

Rest 2 Minutes

Triceps 4 x

5-8 BB Skull Crushers AHAP

20 Resistance Band Triceps Ext M/H

Rest 2 Minutes

Shoulders 4 X

5-8 OH Push Press AHAP

20 Lateral Raises 10/15

Rest 2 Minutes


Option 2 < 3 Months

Biceps 3 x

5 - 8 BB Biceps Curls AHAP

10 Concentration Curls R 15/20

10 Concentration Curls L 15/20

Rest 2 Minutes

Triceps 3 x

5-8 BB Skull Crushers AHAP

20 Resistance Band Triceps Ext M/H

Rest 2 Minutes

Shoulders 3 X

5-8 OH Push Press AHAP

20 Lateral Raises 10/15

Rest 2 Minutes


Option 3 < 1 Month

Biceps 2 x

5 BB Biceps Curls 15/25

10 Concentration Curls R 5/10

10 Concentration Curls L 5/10

Rest 2 Minutes