ARMS & ABS
1 scoop Creatine & 1 scoop Glutamine Select
jump rope warm up 5 min. variations every 30 sec.
dumbbell complex training 3 rounds: 25’s lbs. 30’s lbs. 35’s lbs. 60 sec. rests
supersetting 5×5 A1:standing barbell bicep curls 65lbs.
A2: incline barbell close-grip bench press 75lbs.
60-90 sec. rests
supersetting 2×10 B1: seated incline dumbbell curls 15’s lbs.
B2: seated dumbbell extensions 15’s lbs.
Ab circuit
A1:hanging ab variations 1×20
2: cable lying crunch 40 1×8 (1 1-thous. count isometric 5 1-thous. count eccentric)
3: standing torso cable twist w/ physioball 40 1×10 both sides
4: 6-inch lying leg raise crunch (5 1-thous. count hold) 1×5
5: bicycles 1×100
5 rounds high knees jumprope 30 sec. on/30 sec. off
40g raisins
1 scoop US shake
