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WARM-UP
1x
CARDIO OPTION:
PICK ONE
1
10-12m
ABS/CORE
1x
V-BALL
FLUTTER KICKS
1
15
...
...
V-BALL
PRONE SL CROSSOVER V-UP
2
10/e
...
...
V-BALL
CRUNCHES
3
25
...
...
V-BALL
CROSSOVER SIDE-CRUNCH
4
12/e
...
...
V-BALL
FLUTTER KICKS
5
(:20)
...
...
SUPINE
PARTIAL SIT-UPS
6
12-15
...
...
V-BALL
PRONE LEG RAISE
7
10
ROUND 1
3x
SELECTORIZED/P-L
SEATED OVERHEAD PRESS ALT. ISO-HOLD (+3)
1
8-12/e
...
...
UNDER-GRIP
SEATED LAT PULLDOWN
2
15-20
...
...
DUMBBELL
BICEP CURL (DROP-SET)
3
12,8
ROUND 2
3x
CABLE-LOADED
PREACHER CURL
1
12-15
...
...
DUMBBELL
LATERAL RAISE (HOLD, +10)
2
(:20)
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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