Which way's the beach, bro? #BBF

1) Glutes - 4 rounds

a) Single-leg hip thrusts on bench x 10/leg
b) DB split squats x 10/leg
c) DB step-ups x 10/leg

*12 minute cap!

2) Chest + Back - 4 rounds

a) DB Floor press, AHAP x 10
b) Seated banded rows x 10
c) DB chest flyes/rear delt flyes x 10

*12 minute cap!

3) Bis + Tris - 4 rounds

a) Alternating seated hammer curls x 10/arm
b) Seated overhead DB tricep press x 10
c) Barbell bicep curls/Tricep dips x 10

*12 minute cap!

4) ABS! - 6 minute AMRAP

10 KTE
10 Jack knifes
10/side side plank dips

Now go show off your swole and sexy self this weekend. Want to look even better? Sign up for the 60 Days to #KingfieldStrong Challenge by clicking HERE!

Ryne D. fighting for a final rep on the bench.

Ryne D. fighting for a final rep on the bench.