Yesterday, we had a nice rest day.  However, today is a new day and a new challenge.  It is the time we showcase our newfound strength with a killer arms and abs workout.  For the rest of the program, we are going to push around as much weight as we can.  This is our chance to really push to increase our muscle and strength.

Keep in mind, building muscle is the key to fat burning.  Okay, let’s show off toned arms and a tight tummy by giving this workout everything we have!

Narrow Pushups: 4 sets of 15 reps
Seated Triceps Press: 4 sets of 8 reps

Superset:

Cable One Arm Tricep Extension: 3 sets of 8 reps
One-Arm Reverse Grip Triceps Pushdown: 3 sets of 8 reps

Superset:

Skullcrushers: 3 sets of 8 reps
Close-Grip Barbell Bench Press: 3 sets of 8 reps

End of superset; resume normal sets

Incline Dumbbell Curl: 4 sets of 8 reps
Dumbbell Alternate Bicep Curl: 4 sets of 8 reps
Barbell Curl 21’s: 2 sets of 21 reps
Stability Ball Crunch: 3 sets of 25 reps
Jackknife Sit-Up Holding Stability Ball: 3 sets of 15 reps Perform normally with ball held overhead
Stability Ball Reverse Crunches (ball between feet): 3 sets of 15 reps

Elliptical Trainer: 30 min medium intensity (running, elliptical, step-mill)