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Day 161

AT GYM WORKOUTS (Men or Women)

BI's & TRI's

(See videos for demonstrations) 2 min. warm-up – 1 min. Jump rope at a medium pace, 1 min. Jog on treadmill at a medium pace Exercise 1 
  • 12 chin-ups
  • 15 dips, hold in upright position for 15 seconds, 15 more dips
  • 12 cable curls 1 arm at a time (12 reps each arm)
  • 12 reps triangle cable tricep extensions
  • Repeat all 4 of these exercises 3 times
60 seconds of burpees Exercise 2
  • 12 reps of wide grip barbell bicep curls
  • 12 reps barbell "skull crushers" on a bench
  • 12 reps reverse grip barbell curls
  • 12 reps behind the neck dumbbell tricep extensions
  • Repeat all 4 of these exercises 3 times
60 seconds of burpees Exercise 3
  • 3 reps of hanging chin-ups until failure all 3 reps
  • Dips on a bench until failure
  • Repeat these 3 times.
60 seconds of burpees CORE -15 reps weighted crunches, 12 reps "sunrise/sunset", 30 seconds of "scissor kicks". Repeat these 3 exercises 3 times. STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds

AT HOME WORKOUTS (Men or Women)

BI's & TRI's

(See videos for demonstrations) 2 min. warm-up – 1 min. Jump rope (or fake jump rope), 1 min. high knees Exercise 1
  • 12 chin-ups (Use chair for assistance)
  • 15 dips, hold in upright position for 15 seconds, 15 more dips
  • 12 dumbbell curls 1 arm at a time while other arm is at a 90 deg. angle (12 reps each arm)
  • 12 reps triangle tricep extensions using bands
  • Repeat all 4 of these exercises 3 times
60 seconds of burpees Exercise 2
  • 12 reps of wide grip dumbbell bicep curls
  •  12 reps dumbbell "skull crushers" on a stability ball
  • 12 reps reverse grip dumbbell curls
  • 12 reps behind the neck dumbbell tricep extensions
  • Repeat all 4 of these exercises 3 times
60 seconds of burpees Exercise 3
  • 3 reps of hanging chin-ups until failure all 3 reps
  • Dips until failure
  • Repeat these 3 times.
60 seconds of burpees CORE - 15 reps weighted crunches, 12 reps "sunrise/sunset", 30 seconds of "scissor kicks". Repeat these 3 exercises 3 times. STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds.



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