Week 8, Workout 3

Warm-up: 12 min jog

1 arm cable curl in lunge position
other arm/leg

l arm cable overhead ext
other arm

hammer curl

tricep kickback 2 arms at same time


2 min tabata

Cardio:
40 min (2-20 min bricks meaning either treadmill for 20 and bike 20 or something like that)

Week 3, Workout 3

Warm-up: 5 min walk to treadmill at 3.6 mph
Cardio: 10 min at 6.7 mph

Barbell curl (with small campered bar)
V-bar pushdown
Hammer curl
Ropde pushdown
Shoulder shurgs (20's)
Calf raises (no weight)
Plank
Side Plank
Side Plank (other side)

2 min Tabata (20 sec - 10 sec rest, 20 sec -10 sec rest, 20 sec -10 sec reat, 30 sec - done)

Cool down, stretch