It is time for some sexy arm action. This is the last weight training exercise for the week. Tomorrow, I have Tabata TRX for some intense cardio.

Next week, I am going to increase my HIIT training before the weights. Keep posted for some serious fat burning coming up! Okay less talking and more lifting. Here is today’s arm workout:

Biceps

1. Barbell curl with straight bar: 4 sets of 15. Last set is a drop set of 10
2. Alternate seated dumbbell curl: 3 sets of 15
3. Standing hammer curl: 4 sets of 12

 
Triceps

1. Tricep pushdown straight bar:  4 sets of 15.  Last set is a drop set of 10
   
2. High pulley overhead tricep extension (rope extension): 4 sets of 15.  Last set is a drop set of 10
3. Bench dips:  3 sets of 30

 
Abs

1. Ab wheel:  4 sets of 25
2. Decline bench sit up: 4 sets of 25
3. Leg lifts with stability ball b/t ankles:  4 sets of 25
4. Rope crunch: 4 sets of 12