WEEK 2 - DAY 5 (FRIDAY) ARMS & ABS

**NOTE THAT EVERY EXERCISE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**

** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET  45 SECONDS**

• THIS WEEK HIGH INTENSITY TRAINING 
• THIS WILL INVOLVE WHERE MARKED 7 SECONDS REST IN-BETWEEN SETS**

WARM UP AS PER VIDEO

SINGLE ARM OVER HEAD TRICEP EXTENSION (AS THE ARMS WILL BE ALTERNATING TAKE NO REST BUT SWITCH THE ARMS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

OVERHAND (NORMAL GRIP) TRICEP PRESS DOWN OR STANDING/LAYING SKULL CRUSHERS (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

TRICEP ROPE PUSHDOWNS (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

REVERSE GRIP EZ BAR TRICEP PRESS DOWN CABLE OR/ STANDING OR LAYING REVERSE GRIP SKULL CRUSHER (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

DIPS (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

REVERSE GRIP BICEP CURLS EZ BAR (CABLE OR FREE WEIGHTS) (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

STRICT BARBELL CURLS/OR DUMBELL (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

DUMBELL HAMMER CURLS (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

REVERSE GRIP BICEP CURLS EZ BAR (CABLE OR FREE WEIGHTS) (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

5-10 MIN COOL DOWN AS PER VIDEO