Workout Schedule – August

Week 1 – Day 2 – Biceps & Triceps

Superset 1

Alternating Dumbbell Bicep Curls - 4 sets of 12 reps per arm

Start with arm by your side, curl weight towards your body and back down, focus on only using your bicep, keep elbow close to side.

Cable Single Arm Pushdowns – 4 sets of 12 reps per arm

Stand with feet shoulder-width while holding the cable, keeping your elbow close to your body and only pulling down with your tricep. Don’t use your shoulder to help pull the cable down.

Jack Feet Tuck-In – 2 sets of 40 seconds

Beginning (gram on left) – Walk feet one at a time into chest then walk back out, then walk both feet out to the sides one at a time then back in, keep repeating.

Intermediate (mom in middle) – Just perform a tuck in, driving knees into chest and back out, keep repeating.

Advanced (me on right) – Perform a tuck in and out jumping and then jack feet in and out, keep repeating.

Superset 2

Circle Curls (Hammer to Outside) – 4 sets of 10 reps

Start by holding both dumbbells by your side, Hammer curl up to the top circling outwards and returning to starting position.

Circle Curls (Outside to Hammer) – 4 sets of 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.

Dumbbell Skull Crushers – 4 sets of 10-12 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.

Jack Feet Tuck-In – 2 sets of 40 seconds

Beginning (gram on left) – Walk feet one at a time into chest then walk back out, then walk both feet out to the sides one at a time then back in, keep repeating.

Intermediate (mom in middle) – Just perform a tuck in, driving knees into chest and back out, keep repeating.

Advanced (me on right) – Perform a tuck in and out jumping and then jack feet in and out, keep repeating.

Workout Schedule – August

Week 1 – Day 2 – Biceps & Triceps

Superset 1

Alternating Dumbbell Bicep Curls - 4 sets of 12 reps per arm

Cable Single Arm Pushdowns – 4 sets of 12 reps per arm

Jack Feet Tuck-In – 2 sets of 40 seconds

Superset 2

Circle Curls (Hammer to Outside) – 4 sets of 10 reps

Circle Curls (Outside to Hammer) – 4 sets of 10 reps

Dumbbell Skull Crushers – 4 sets of 10-12 reps

Jack Feet Tuck-In – 2 sets of 40 seconds

Superset 3

Tricep Rope Extensions – 4 sets of 15 reps

Plate Curls (Heavy) – 4 sets of 10 reps

Cardio