Week 1
Focus: Biceps
Warm up 5 min cardio
Stretch
A. Single leg squat to box
2x20 (10 each leg), 1min rest
B. Dumbbell Curls
3x12, 1min rest
D. Bicep Curl Machine
3x12, 1min rest
C. Alternating Waves
3x30s work, 30s rest
E. Bench Sit Ups
3x12, 1min rest
F. Knee push ups
3x10, 1min rest