Thurs, 18OCT12 – Biceps, Triceps, Abs

Ready?

Okay… here we go!

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**All exercises are 3 sets of 10-15 reps**

SUPERSET: preacher curls + close grip bench press

SUPERSET: standing alternating DB curls + single arm-cable pushdowns

SUPERSET: hammer curls (both arms at the same time) + dips

SUPERSET: close grip cable curls + reverse grip cable pushdowns (using the straight bar)

ABS: 3 exercises for 3 sets of 25 reps – I did russian twists, cable crunches and captains chair “w”

CARDIO

First cardio session, post workout – 30 minutes on treadmill: 3 minutes walking forward + 2 minutes walking backwards on a 10% incline

Second cardio session, after dinner – 20 minute sprint intervals on the spin bike

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