BILLS and Biceps Both Start With B's!

I call this workout 55’s because you choose 5 exercises that work a specific area and you do 5 sets.  You can do as many exercises as you would like, but break it up into 5 exercises per circuit. Simple enough. Your arms will most definitely feel like jell-o once you leave the gym after this workout! Now it’s time to have a repeat of week 8 tonight. Bills vs. Jets. Obviously my team is going to demolish Ryan’s once again! Go Bills!

Cardio:

15 minutes standard bike: completed 3.05mi

Circuit 1:

Preacher Curls: 5 sets of 10 reps Wt: 15lbs

Reverse Grip Tricep Extensions: 5 sets 10 reps Wt: 25lbs, 25lbs, 30lbs, 30lbs, 30lbs

Tricep Pull Downs w/ rope: 5 sets of 10 reps Wt: 30lbs, 30lbs, 35lbs, 35lbs, 38lbs

Skull Crushers: 5 sets 10 reps Wt: 20lbs

Chest Press w/ Dumbbells  5 sets of 10 reps Wt: (2) 20lbs or 40lb bar

Circuit 2:

Cable Chest Flys 5 sets 10 reps Wt: 10lbs each cable

Crunches w/ stability ball 5 sets of 20 reps

Frog Sit Ups: 5 sets of 20 reps

Penguins on Stability Ball: 5 sets of 20 reps
Stability Ball Knee to Chest: 5 sets of 10 reps