JimGetsSlim.com

Tricep & Bicep Day

Dumbbell Press

• 10×60
• 10×65
• 10×70
• 10×75

Dumbbell Incline Press

• 10×60
• 10×65
• 10×70

Wide Dips

• 3 sets of 12

Narrow Dips

• 3 sets of 12

Seated Flys

• 10×70
• 10×80
• 10×90

Decline Press

• 10×135
• 10×185
• 10×205

Tricep Rope Extensions

• 10×80
• 10×90
• 10×100

Leg Raises

• 3 sets of 12

Medicine Ball Crunches

• 3 sets of 15

Sit-Up Machine

• 3 sets of 20

Hanging Leg Twists

• 3 sets of 10

I’ve been wanting to demonstrate these for a while, I can finally do 10 plus of these. Note: This is not  for noobs, you can seriously hurt yourself if you’re not careful. This is an advanced workout.  However, if you can do it you will definitely feel the burn and accomplishment after doing one.

Cardio

Once again back to incline HIIT training.  I honestly feel this is going to get me into ridiculous shape.  The HIIT run went like this

• 5 minute warm-up at 3.5 Speed
• 15 minute HIIT session which was 1 minute of jogging at 7.0 on 15.0 incline and walking at 3.5  on 15.0 incline
• 5 minute cool down

Weight Training

Wide & Narrow Grip Dips

• 1 set of 10 each

Wide Grip Chin-Ups

• 1 set of 10

Seated Fly

• 1 set of 20 at 80 lbs

Leg Raises

• 1 set of 20