Supersets: Arms & Abs

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.

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