Workout of the Day - Arm Day

Warm Up - 2 minute Jump Rope
Cardio - 20 min Treadmill/20 min Stepper
Arm Day Circuit
Row
(Round 1 = 300 meters/ Round 2 = 200/ Round 3 = 100)
Lay Down Dumbbell Chest Flies (knees up)
Lay Down Triceps Extensions
Lay Down Chest Press (knees up)
Row
(Round 1 = 300 meters/ Round 2 = 200/ Round 3 = 100)
Standing Bent Chest Flies
Standing Bicep Curls
Standing Bent Over Row
Rest 2:00
REPEAT 3Xs
Each circuit round should be the time of row (Example: 300 meters=48-54 seconds/200 meters=32-40 seconds/100 meters=16-25 seconds)
Final Push
4 Sets
8 Jump Squats x 8 Push ups
Cool Down - 2-5 min Stretch
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