Workout Schedule – April

Week 1 Day 2: Biceps and Triceps

Superset 1 – 4 sets

Rope curls - 12 reps

using a rope on the lowest notch on the cable, place both hands on the sides of the rope palms facing each other, pull and curl rope towards biceps, then back down returning to starting position

DB curl to drag curl - 10 reps

grab two DB, hold them with your palms up in front of your legs, curl up towards your bicep for a curl then back down to starting position, then drag elbows up your body to holding the DB 90 degrees squeezing biceps at the top then lowering back down, keep alternating between the two.

Superset 2 – 4 sets

Dual Overhead Tricep extensions - 12 reps

Holding 1 dumbbell with both hands behind your head, upper arms pointing straight up keeping your elbows pointed to the ceiling, drive the weight down below head then extend to straight up over your head, keep repeating.

Bent Over Tricep Extensions - 12 reps

Using a barbell, slightly bend knees keep back flat (slight bend over), hold barbell with both hands behind the back of your knees, extend the barbell in and out keeping elbows at a 90 degree angle, focus on triceps

Tri Set 3 – 3 sets

Preacher curl - 10-12 reps

Start with both armpits on the pad, slow and controlled curls down and up, focus on biceps doing the motion, relax shoulders

Tricep Push-ups - 10 reps

While in the push-up position put your hands together, do a pushup. Keeping your elbows as close to your body as you can.

Circle curls (Outside to Hammer Curl) - 10 reps

Start by holding both dumbbells by your side, outside curl up to the top circling in towards each other and returning to the bottom in hammer curl position.


15 minutes incline treadmill, varying between walking and sprinting