LiveFit | Week 6 Day 39

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ARMS/ABS/CARDIO

Workout Start Time: 9:47 am
Workout End Time:

Workout Length:

Calories Burned:
390 (including cardio)

EXERCISE Set #1 Set #2 Set #3
Barbell Curls: 3 sets of 10 reps  30 30 30
Superset:
Overhead cable curl: 3 sets of 10 reps 20 20 20
Cable hammer curl – Rope attachment: 3 sets of 10 reps 20 30 30
Alternating Hammer curls: 3 sets of 10 reps 12 12 12
Dips (bench or parallel bars): 3 sets of 15 reps 0 0 0
Skullcrushers: 3 sets of 10 30 30 30
Seated triceps press: 3 sets of 10 reps 17.5 17.5 17.5
Triceps Pushdown – rope attachment: 3 sets of 10 reps 20 20 20
Air Bike: 3 sets of 25 reps 0 0 0
Jackknife sit-ups: 3 sets of 10 reps 0 0 0
Hanging leg raises (or roman chair): 3 sets of 10 reps 0 0 0

Cardio: Nike Training > Get Lean > Intermediate > Wipeout
Length: 30 minutes
Calories Burned: 390 (including weight training)

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