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.

8 views0 comments

Recent Posts

See All

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl


Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.