Complete 3 Rounds of each superset. Complete all 3 rounds of one superset before beginning another. Minimize rest during the rounds and rest as needed (no longer than 2-3 minutes) between rounds.
Complete each superset in the order written.
10-12 DB Stability Ball Chest Press AHAP 15-20 DB Stability Ball Chest Flys AHAP
10-12 BB Biceps Curls AHAP 15-20 DB Hammer Curls 15/20
10-12 BB Bent Rows AHAP 15-20 Alligator Flys 10/15 each (R+L=1)
10-12 High Weighted Situps AHAP
20 V-twists 15/20 (R+L=1)
*Newbies (Less than 3 months) Please cut the weight in half - at least - to start and only complete 1 round of each. Progress up to 2 rounds after having completed several months of consistent workouts with us *Rookies (1-2 Years) Complete all the rounds and all the reps. Scale back weight as needed.