Day: January 9, 2024

Warm-up / Cardio

10:00 BikeErg

Legs

4 Sets

• 8/8 Bulgarian Split Squats (18”, 30-30-35-35 DBs / 35 Barbell)
• 8/8 Explosive Split Squats

Biceps

3 Sets

• 14 Plate Curls (35/25-15-15)
• 14 DB Curls (20/12-10-10 DBs)

3 Sets

• 20 Single Arm KB Curls (20/15)
• 14 Incline DB Curls (20-15-15 / 12-10-10 DBs)

Abs

2 Sets

• 5/5 Piked In & Out + Leg Lift over DB
• 20 Russian Twists
• 10 DB OH Sit-ups
• 10 DB OH Leg Lifts
• 20 DB OH Bent Leg Windshield Wipers
• 10/10 DB Side Bends

We both used a 20 pound DB for everything, except Brandi used a 35 for the side bends.