3X10-12 3010- superset A1 with A2, rest 60 seconds after A2
A2
STANDING TRICEP PUSH DOWNS WITH CAMBERED BAR
3X12-15 3010
B1
STANDING DB HAMMER CURLS
3X8-10 3010 superset B1 and B2, rest 60 seconds after B2
B2
STANDING OVERHEAD DB TRICEP EXTENSION
3X12 3010 superset B1 and B2 rest after b2
C1
SPIDER CURLS
3X10-12 3010
C2
BARBELL SKULL CRUSHERS
3X10-12 3010-use incline bench
using the tabata interval accumlate as many reps and calories combined in these exercises:
pull ups
toes to bar
row for calories
kettlebell swings 53/44lbs