Day: January 19, 2024

2024/01/19

Warm-up / Cardio

10:00 TrueForm Walk

Legs

4 Sets

  • 8/8 Barbell Bulgarian Split Squats (18”, 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 (20/12 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.