Back/Chest/Biceps + Core + Cardio!

Back/Chest/Biceps

*Let’s MIX it up, people!! Pull (Back muscles), Push (Chest muscles), Pull (Bicep muscles) groups

*Everything is between 10-12 reps, 3 sets of EACH exercise, superset them!

SET #1

• Wide Grip Pullups (on roman chair, kick off pad!)
• Push Ups (12)
• DB Bicep Curls

SET #2

• Chin Ups (on roman chair, kick off pad!)
• DB Chest Press on Stability Ball (hips UP!)
• DB Hammer Curls

SET #3

• Low Back Extension w/10lb plate holding at chest
• Plyo Push Ups (10)
• Cable Bicep Curls

SET #4

• Delt Flys (machine); single arm
• Incline Chest Press (machine); single arm
• Bicep Curl (machine); single arm

200 CORE SERIES:

• 25 sit ups
• 25 lemon squeezes
• 40 cheek-to-cheeks
• 20 side bends (right)
• 20 side bends (left)
• 15 halomans
• 25 leg raises (hands under butt)
• 20 jack knifes (arms/legs straight; meet in middle)

CARDIO: 40 mins

Treadmill: Incline @ 3

1 min walk

2 min jog

1 min sprint

1 min hand walk

*Repeat 8 times!*

~Jess~