2 
0 Get Bigger and Leaner for Summer!
Today’s…
Cardio Round 1…
For today’s cardio, we will do a 1 mile run on the treadmill or outside. This is a great way to get your heart rate up and the blood flowing. Hopefully yo get a good enough sweat going which you can keep going during the weights portion of this workout.
Weights…
Abs…
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
Great Arm and Ab Workout
Cardio:
– 1 Mile Run on the treadmill or outside
Weights:
– One arm dumbbell curls 4×10
– superset with on arm dumbbell tricep extensions 4×10 (each arm)
– one arm cable curls 4×10 (each arm)
– one arm cable tricep extensions 4×10 (Each arm)
– Standing dumbbell bicep curls 4×10 (each arm)
– standing Dumbbell Skull Crushers 4×10 (each arm)
– Standing dumbbell hammer curls 4×10 (each arm)
– Bench dips 4×10
abs:
– 3 rounds of the following:
– 15 reps of weighted toe touches
– 20 reps of weighted leg raises
– 10 reps of weighted v-ups
– 30 high plank
Stretch!
One Arm Dumbbell Curls:
One Arm Dumbbell Tricep Extensions:
One Arm Cable Curls:
One Arm Tricep Extensions:
Standing Bicep Curls:
Standing Skull Crushers:
Standing Hammer Curls:
Bench Dips:
Weighted Toe Touches:
Weighted Leg Raises:
Weighted V-Ups:
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
