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Toned Arms, Back & Abs Workout: Triple Threat Series No.15

Optional equipment: set of DB’s, bench or chair, sliders (or rags/paper plates)

Part 1:

Warm up:
Stretch
Inchworm
Inchworm Push-up
Plank hold

Part 2:

Strength: 12 reps each exercise/Stability Strength 12 reps each exercise/HIIT 2 sets of 30/10 intervals

Tri-set 1: BACK
Strength: Bent over row, alt wide & narrow (feet together)
Stability: Renegade row pushup
HIIT: Hellraisers

Tri-set 2: SHOULDERS
S: Rear delt “V”
St: single arm scaption, balanced (12 L, 12 R)
H: Plank jack shoulder taps

Tri-set 3: BICEPS
S: Hammer curls in wall sit (alternating)
St: Hammer curls in static v-sit (try to keep very still)
H: Plank thruster to squat pause DB curl

Tri-set 4: TRICEPS
S: Standing skull crushers
St: Plank triceps extensions
H: Speed triceps dips

Tri-set 5: SHOULDERS, BACK, TRICEPS, BICEPS COMBOs
S: Scaption, biceps curl, OH press (alternating)
St: Biceps curl to Arnold Press, balanced (6 on L, 6 on R)
H: 2 plank jack shoulder taps, Hellraiser

Part 3: ABS & UPPER BODY BURNOUT HIIT
(30/10 interval)
1) Fwd & back plank drag 2) 2 Plank angels, push-up
3) Plank Jack shoulder taps
4) Plank knee to elbow, opp-elbow, nose (L)
5) Plank knee to elbow, opp-elbow, nose R

Part 4: Cool down & stretch

******
FitForceFX strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercises shown.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.