I Flexed and the Sleeves Came Off +

Warm-up:

400m Run/Row

Side Lunges (5-8 each side)

Knee Grab to Single Leg Deadlift (5-8 each side)

Down Dog to Runner's Lunge & Twist (5-8 each side)

Resistance Band Postural Complex

Resistance Band Shoulder/Chest Mobility


Main Workout: Part One

Option 1 > 3 Months

Complete 2 Rounds with strict form

10 BB Biceps Curls 45/65

10 DB Hammer Curls 15/20 (Both arms together)

10 DB Lateral Biceps Curls 15/20 (Both arms together)

10 DB Alt Crossbody Biceps Curls 15/20 R+L=1

10 BB Skull Crushers 45/65

10 Resistance Band Triceps Press Down M/H (Hands hammer style)

10 Resistance Band Triceps Press Down M/H (Palms Down)

10 Resistance Band Triceps Press Down M/H (Palms Up)

10 BB OH Press 45/65

10 DB Front Raise 15/20

10 DB Lateral Raise 10/15 (Palms Down)

10 DB Lateral Raise 10/15 (Thumbs up/Palms facing forward)

10 DB Stability Ball Rear Delt Raises 10/15


Option 2 < 3 Months

Complete 2 Rounds with strict form

10 BB Biceps Curls 35/45

10 DB Hammer Curls 10/15 (Both arms together)

10 DB Lateral Biceps Curls 10/15 (Both arms together)

10 DB Alt Crossbody Biceps Curls 10/15 R+L=1

10 BB Skull Crushers 35/55

10 Resistance Band Triceps Press Down L/M (Hands hammer style)

10 Resistance Band Triceps Press Down L/M (Palms Down)

10 Resistance Band Triceps Press Down L/M (Light/Medium) (Palms Up)

10 BB OH Press 35/55