Arm Workout Wednesday

                                              Biceps & Triceps w/Active Rest

3-4 sets/8-10reps

1. Incline in curls / Cable bar push downs

2. Db in & out curls / Skull crushers

3. Ez bar curls / Db overhead extension

4. Db hammer curls / Rope extensions

S.S. (super-set)

Standing Alternating curls / Seated one arm curls

Bench dips / One arm db kickbacks

The active rest options today will be completed after each set.  Example, you will do your incline in curls and cable bar push downs, then do your active rest reps... this is your "rest".  Repeat for 3-4 sets and then move onto the next workout.

Active Rest options:

5 Burpees

5 Narrow push-up burpees (your arms pinch your sides as you push-up making sure that your elbows point back and not out to the side)

5 Plank up and down burpees (jump back into push-up position, then come down onto each forearm and back up, do a push-up, then repeat starting with the other forearm and back up)

5 T Push-up burpees

                                         Work Hard... Never Quit... Love2LiveFit