3
Program
3. Wednesday
B
Biceps & Triceps
Cross Body Hammer Curl
3 sets - 16 reps
Biceps Curl
3 sets - 10 reps
Zottman Curl
3 sets - 8 reps
Revers grip Biceps Curl
3 sets - 8 reps
Triceps Dip
3 sets - 10 reps
Cable Pushdown
3 sets - 10 reps
Seated Bench Extension
3 sets - 10 reps
Dip on Floor with Chair
3 sets - 10 reps
Captains Chair Straight Leg Raise
2 sets - 10 reps
Hanging Pike
2 sets - 8 reps
Hanging Straight Twisting Leg Hip Raise
2 sets - 10 reps
Front Lever
2 sets - 20 reps
abs floor + bar
Seated In Out Leg Raise on Floor
3 sets - 10 reps
Wheel Rollout
3 sets - 10 reps
Seated Side-to-Side Leg Raise Crunch on Floor
3 sets - 12 reps
Lying Knee Roll Over Stretch
3 sets - 40 reps
Captains Chair Straight Leg Raise
3 sets - 10 reps
Hanging Straight Twisting Leg Hip Raise
3 sets - 10 reps
Front Lever
3 sets - 20 reps
Vertical Sit-Up (male)
3 sets - 10 reps
Workouts in program
B
Biceps & Triceps
12 Exercises
abs floor + bar
8 Exercises