A Quick Chest and Biceps Post

Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Ball Slam, 20 repetitions
Rotational Wall Ball Throw, 15 repetitions per side
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Incline Dumbbell Press, 3 sets of 4-6 repetitions
Dumbbell Wrist Curl, 3 sets of 10 repetitions in both supinated and pronated grips
Dumbbell Chest Fly, 3 sets of 10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Parallette Push-Up with feet on a 36" Box, 3 sets of 20 repetitions

Have a Great Day!!