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HOME: Chest & Arms + Cardio

December 1

Chest & Arms + Quick HIIT Cardio

  1. Chest Press – 10,10,8,8 reps
  2. Tricep Dips – 8 reps – 4 sets


  1. Alternating Bicep to Hammer Curl – 10 reps – 4 sets

Superset with

  1. Overhead Tricep Extensions – 10 reps – 4 sets


  1. Underhand Front Raise – 6 reps each arm – 4 sets
  2. Bicep Curl Variation – 10 reps – 4 sets
  3. Tricep Kick Backs – 10 reps each arm – 4 sets
  4. Push Ups – until failure – 2 sets


Quick HIIT Cardio

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

  1. Jump Lunge
  2. Half Burpee
  3. Plank Up Down


Chest Press 


Lay flat with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you reach the ground keeping your palms facing away from you. Your elbows should be about 45 degrees out from your torso.


Tricep Dips 

Sit down and place your hands next to your hips, extend your legs, lifting your bottom off the bench with your arms extended, hinge at the elbow and lower your body down as far as you can or until your arms form a 90-degree angle. Make sure your elbows are going straight back and not off to the side to make sure you are pushing up with your triceps properly.



Alternating Bicep to Hammer Curl


Overhead Tricep Extensions 

Seated on a bench or standing with your feet about hips width apart, grab the end of a dumbbell with your palms facing up, and raise it above your head until your arms are stretched out straight. Slowly lower the weight back behind your head only bending at the elbow. Go down till you feel a good stretch and then bring the weight back up squeezing your triceps and straightening your arms back into the starting position. It’s important to keep your core tight throughout this exercise and be sure not to arch your lower back.


Underhand Front Raise 

Sit at the end of a bench or stand with your feet about hips width apart with a dumbbell in each hand. Tighten your core and make sure your lower back is not arched. With your palms facing up and your arms straight, bring the dumbbell up and slightly across your body. Slowly bring it back down your side and alternate arms.


Bicep Curl Variation 

Stand with your feet about hips width apart and a dumbbell in each hand. This variation has both normal bicep curls and hammer curls. At the top of each rep your are going to turn your wrist over from your palms facing up, to have them facing each other to go from normal curls to hammer curls. Start with your palms both facing up, curl the weight up till your arms are in a 90 degree angle, rotate your wrists so your in hammer curl form and lower the weights, curl them back up the same way and rotate again.


Tricep Kick Backs

Stand with your feet slightly staggered and your torso bent over about 45 degrees. Hold a dumbbell in one hand and the other leaning on your leg, a bench or something else. Bring your elbow up so your arm is bent 90 degrees and bring the dumbbell back straight in line with your arm. Slowly bring the dumbbell back down and repeat.


Push Ups 


Quick HIIT Cardio

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

Jump Lunge 


Half Burpee 


Plank Up Down


December 1
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