Jack, DaviAnn, Matt, Christian

Workout:
10 x DB Curls w/ added band resistance
10 x Skull Crushers
2 min rest
4 sets

Then:
10 x Standing lateral band curls
10 x Standing lateral band tri extensions
2 min rest
3 sets

Then:
10 x Zottman Curls
10 x Rope Push Downs
2 min rest
3 sets

Then:
Burn out

Max Reps x Barbell Curls
Max Reps x Dips

ABS

15 x Side Oblique Crunches
3 Rounds

*DB Curls w/ added band resistance = We used 20-25lb DBs. Wrap a resistance band under your foot and hold the other end for added resistance.

*Standing lateral band curls = Anchor 2 resistance bands, shoulder height about 12-13ft apart. Grab one in each hand. Stand with your shoulder-elbow parallel with the ground and curl your biceps. Do it slowly and letting your arm extend all the way out on each rep. Even if there is no resistance.

*Standing lateral band tri extensions = This is a similar idea to the curls, but its one arm at a time. Stand facing away from the anchored band. Grab it with one hand. Put your elbow strait out in front of you and parallel with the ground. Press the band strait out. Uses your other arm as bracing to keep your working arm steady.