Workout Schedule – April

Week 2 Day 1 – Biceps and Back

Tri Set 1 – 3 sets

Cable Bar Curls - 12 reps

Place cable on lowest notch with a bar attached, start with arms down then curl towards body, keep elbows close to body.

Close grip seated cable rows - 12 reps

using a triangle shaped cable attachment, sit in front of the cable and place both hands on the handles, pull towards chest squeezing your shoulder blades together, then return to starting.

Concentration curl - 12 each arm

Stand in a squat position or sitting on a bench, holding a dumbbell, place elbow just inside your knee, curl the dumbbell

Superset 2 – 4 sets

Wide grip pull up machine - 10 reps

perform overhand pull ups on the assisted pull up machine.

Reverse curls - 12 reps

Start by holding a barbell or dumbbells palms facing down, elbows in, curl towards your body then back down.

Jump Rope – 3 minutes

Superset 3 – 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

Box Grip Cable Lat Pull Downs - 12 reps

Jump Rope – 3 minutes


Banded incline walks on an incline for 30 minutes or on the highest incline for 15 minutes.