Workout Schedule – April

Week 3 – Day 3 Triceps and Biceps

Superset 1 – 4 sets

Hammer curl - 20 reps

Start with arm by your side, hold weight with thumb up, curl weight towards your bicep and back down, keep elbow right by your side only using your bicep to curl.

Tricep Bar Pushdowns - 10 reps

Using a flat bar with both arms tricep pushdowns.

Modified burpees - 2 sets of 40 sec

Superset 2 – 4 sets

Plate Curls - 10 reps

One arm Overhead Tricep Extension - 12 each arm

Holding 1 dumbell with one hand behind your head, upperarm 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.

Modified burpees - 2 sets of 40 sec

Superset 3 – 3 sets

Dumbell Skull Crushers - 15 reps

Using Dumbells Lay with your back on the bench and the weights above you curling them towards your forehead, slow and controlled keeping your elbows shoulder width, but pointed to the ceiling.

Smith machine drag curls - 10 reps

using a smith machine, hold the bar with palms facing away from you, drag bar up staying close to your body to 90 degrees keeping your biceps engaged, then lower.