Workout Schedule – April

Week 4 Day 4 – Biceps

Superset 1 – 4 sets

Concentration curl - 6 each arm (heavy)

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

High cable curl - 10 each arm

Place the cable to the highest notch with a handle, starting with your arm straight towards the cable, then pull the cable towards your bicep and back, keep your elbow up, focus on only using your bicep to curl.

Jump Rope – 3 minutes

Superset 2 – 4 sets

Alternating curls (up hammer, down regular curl) - 6 each arm (heavy)

Alternating curls, start with hammer curl up then rotate at the top and come down regular curl style, then switch, alternating the whole time.

Cable Bar Curls - 15 reps

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

Superset 3 – 4 sets

TRX curls - 10 reps

Start with your feet in front and lay back at an angle while holding onto the TRX, arms straight palms up, curl the TRX towards bicep then back to starting position, the more inclined you are the harder it will be, more straight up the easier.

21s (7,7,7)

7 reps of curls from the bottom only half way up, 7 reps of curls from the top of the curl only going half way down, 7 reps of full curls all the way up and all the way down.

Jump Rope – 3 minutes