ARMS & ABS (Week 4)

Hammer bicep curls 4×10

Biceps dumbbell curls – alternate arms 4×8-10 each arm

Single arm cable cross triceps push down 4×12 each arm

Rope overhead triceps extension 4×8-10

Standing oblique crunches 3×20 each side

Heel touches 3×20 each side

Laying side crunch 3×20 each side