Cover Ready Workout Challenge

Arms

Workout Date: June 22, 2018 Total Workout Time: ________________

Tall Kneeling Kettlebell Bicep Curl Circuit - 4 round

Sets Reps Weight Notes

Set #1 10
Set #2 10
Set #3 10
Set #4 10

Close Grip Decline Bench Press Circuit - 4 round

Sets Reps Weight Notes

Set #1 10
Set #2 10
Set #3 10
Set #4 10

Seated Inclined Bicep Curl

Circuit - 4 round

Sets Reps Weight Notes

Set #1 15
Set #2 15
Set #3 15
Set #4 15

Tricep Push Down

Circuit - 4 round
 Sets Reps Weight Notes
Set #1 15
Set #2 15
Set #3 15
Set #4 15

Standing Hammer Curl Circuit - 4 round

Sets Reps Weight Notes

Set #1 15
Set #2 15
Set #3 15
Set #4 15

Dumbbell Tricep Overhead Extension

Circuit - 4 round

Sets Reps Weight Notes

Set #1 15
Set #2 15
Set #3 15
Set #4 15

Energy System Work (Cardio) Rest: --:--

minutes

Sets Time Notes

Set #1 00:30:00

30-45 min of Slow Steady Cardio (65-70% of max heart rate, or 130-150 BPM (beats per
minute).

Advantages of Steady-state Training:

-Increase general physical preparedness (GPP)

-Decrease delayed onset of muscle soreness (DOMS)
-Increase heart health
-Decrease stress
-Help maintain healthy joints/muscles
-Increase energy levels
© Copyright 2018 Don Saladino