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4-Week Summer Shape Up (for Women)
Day 019 - Three-in-one
WU 5 min. 2 sets x 12 reps each. SERIES 1: Preacher curls, leg adductor machine, ab crunches; SERIES 2: triceps extensions, leg abductor machine, reclining abs; SERIES 3: concentration curls, open-toed squats, ab crunches. Stretch 5 min. 
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Today's Workout:
TODAY WE'LL MIX AND MATCH BICEPS, TRICEPS, AND LEGS. 2 sets each exercise, 12 reps each.
SERIES 1:
At the preacher bench, using a set of dumbbells, perform a set of curls. Start with the right arm, elbow against the pad, hammer style (palm facing in.) Raise and lower 12 times with each arm.
Next, on the leg adductor machine, execute a set of 12 reps, holding for a count with the legs together.
Perform a set of ab crunches on the floor or on a Swiss ball, and repeat.
SERIES 2:
Lie on a bench for a set of triceps extensions. Hold a straight bar, and lower until the elbows are pointing up to the ceiling, arms bent to a 90 degree angle.
Drop the bar, grab the top of the bench behind your head, and roll your bent knees in to your chest for a set of reclining abs.
Then go to the leg abductor machine. After performing a set of twelve reps, repeat SERIES 2.
SERIES 3:
Sit on the edge of the bench for a set of concentration curls (palms facing the ceiling.) With your right elbow on the inside of your knee, slowly raise and lower the dumbbell. Keeping your elbow perpendicular to your leg.
Then head over to the squat rack for a set of open toed squats. Remember, these are similar to regular squats, but with the legs placed further apart and the toes turned out. Squat down, trying to guide your knees over the toes on each foot, then straighten. Never "lock out" your knees.
Use either the Swiss ball or the floor for another set of ab crunches, and repeat SERIES 3.
Stretch for 5 minutes.
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