For each exercise, complete 3 sets for 6 to 12 reps at 80% of your 1 Rep Max:

Hammer Curls

Tricep Overhead Press

Barbell Curls

Tricep Kickbacks

Forced Negative Curls

Skull Crushers

Reverse Curls

Abs/Core:

Circuit 3-4 times

Crunches (with weight) 20-30 reps

Side Plank 1-1:30 minutes (1 side)

Crunches (no weight) max reps

Side Plank 1-1:30 minutes (other side)

End Circuit

Cardio:

Run/Jog 30 minutes

-The MidwestFit Team

For each exercise, complete 3 sets for 6 to 12 reps at 80% of your 1 Rep Max:

Dumbbell Bench

Dumbbell Flys

Incline Dumbbell Bench

Decline Dumbbell Bench

Incline Dumbbell Flys

Abs/Core:

Circuit 3-4 times

Crunches (with weight) 20-30 reps

Side Plank 1-1:30 minutes (1 side)

Crunches (no weight) max reps

Side Plank 1-1:30 minutes (other side)

End Circuit

Cardio:

Run/Jog 30 minutes

-The MidwestFit Team

Arms:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible.  Use your first set as a benchmark.  If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly.  If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.

First…Let’s do extra cardio:

Bike/Run for 20+ minutes

Perform 4- 8 reps of each set. Perform 3 sets.    

(Fun Note: People often try and grow their arm muscles by simply doing bicep exercises. This is tough consider how much larger the triceps are than the biceps. To grow your arms you need equal attention to both muscle groups)

Hammer Curls

Skull Crushers

Tricep Overhead Press

Chin Ups (try and lower yourself slowly to a 3 second count)

Tricep Kickbacks

Twenty Ones (Bicep Curl 7′s)

Reverse Curls

Cliffhangers (each side, just reverse grip from video)

Cardio:

Bike/Run for 20+ minutes

-The MidwestFit Team

Arms:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible.  Use your first set as a benchmark.  If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly.  If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.

First…Let’s do extra cardio:

Bike/Run for 20+ minutes

Perform 4- 8 reps of each set. Perform 3 sets.    

Hammer Curls

Skull Crushers

Tricep Overhead Press

Chin Ups (try and lower yourself slowly to a 3 second count)

Tricep Kickbacks

Twenty Ones (Bicep Curl 7′s)

Reverse Curls

Cliffhangers (each side, just reverse grip from video)

Cardio:

Bike/Run for 20+ minutes

-The MidwestFit Team