Bi, tri, abs (71a)

This is a circuit workout that is straight through with as little breaks as possible. It is broken down in sections and you do each section for three sets. If you need to stop go ahead but not for too long the idea is to keep you heart rate up. You go ahead and pick weight that works for you I'll put what i did.

Section 1. 3 sets of all 4 things

Straight bar curl. 8 reps. 75 lbs
Rope pull down. 8 reps. 150 lbs
Seated crunch. 25 reps. 15 lbs bum bell
Cardio. Run 1/6 mile

Section 2 same as bEfore 3 sets

Iso curl. 8 reps. 70 lbs
Iso tri. 8 reps. 70 lbs
Mason twist. 25 each side. 25 lbs
Cardio. Run 1/6 mile

Section 3. 3 sets

Reverse curls 8 reps. 65 lbs
Close grip bench. 8 reps. 135 lbs
Knee ups. 20 reps
Cardio. Run 1/6 mile

Section 4 3 sets

Hammer curls. 8 reps. 30 lbs
Over head ext 8 reps. 75 lbs
Side extensions. 15 reps per side 70 lbs
Cardio. Run 1/6 mile

You should run 2 miles total by the end you can substitute something else instead of running should last around 2 min.