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4-Week Summer Shape Up (for Women)
Day 015 - Halfway home
WU 5 min. 2 sets x 12 reps each. SERIES 1: standing biceps hammer curls, triceps kickbacks, reclining abs; SERIES 2: biceps cable curls, triceps cable pressdowns, ab crunches; SERIES 3: triceps dips, declining abs. Stretch 5 min. 
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Today's Workout:
CONGRATULATIONS ON HITTING THE HALFWAY POINT! TODAY WE'LL KEEP UP THE MOMENTUM WITH MORE BICEPS, TRICEPS, AND ABS. 2 sets each exercise, 12 reps each. Make sure to consult a personal trainer or gym staff member with questions on any of these exercises.
SERIES 1:
Let's start the day with a set of biceps hammer curls using dumbbells. Start standing straight, with your knees slightly bent, pelvis tucked forward, elbows by your side. Raise and lower the weights one arm at a time, alternating sides, with the palms facing in towards each other.
Next, a set of triceps kickbacks with one knee on the bench; these should be old hat by now. Remember to keep your back flat, your elbow locked in by your side, and your head in line with your spine. Straighten your right arm out, hold for a count, and lower to the starting position.
Lie down on the bench for a set of reclining abs, curling your knees in to your chest, and then repeat SERIES 1.
SERIES 2:
Head over to the cables for a set of biceps curls using the rope. With the rope on the bottom cable, stand up tall with your elbows locked by your sides. Execute a series of biceps curls, separating the rope at the top (turn the palms to face the ceiling.)
Then, switch the rope to the top cable, and perform a set of triceps pressdowns with your body in the same position (elbows remain by your sides, turn your palms to face your thighs.)
Follow these with a set of ab crunches on the floor or on a Swiss ball, and repeat SERIES 2.
SERIES 3:
Hit the Gravitron for a set of supported dips.
Find a decline bench, and perform a set of crunches, keeping your lower back flat throughout the exercise. Repeat this series, and hit the showers.
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