Wednesday: Abs & Arms

Barbell Curl
1
3 sets, 10-12 Reps

Hammer Curls
2
4 sets, 10-12 Reps

Spider Curl
3
4 sets, to failure

Triceps Pushdown
4
3 sets, 10 Reps

Dips - Triceps Version

5
3 sets, to failure

Hanging Leg Raise

6
4 sets, 20 Reps
 Rope Crunch
7
4 sets, 20 Reps

Russian Twist
8
4 sets, 20 Reps