Workout Schedule – December

Week 4 – Day 2 – Back & Biceps

Superset 1

Cable Bar Curls - 4 sets of 12 reps

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

Box Grip Cable Lat Pulldowns – 4 sets of 10-12 reps

Concentration Curls – 4 sets of 10 reps per arm

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

Jump Rope – 2 sets of 2 minutes

Superset 2

TRX Curls – 4 sets of 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.

Single Arm High Cable Row – 4 sets of 12 reps per arm

Use one handle on the highest notch on the cable. While seated pull towards your body squeezing your lat at the bottom.

Drag Curls – 4 sets of 15 reps

Start with both arms down holding barbell or dumbbells, palms facing out, pull the barbell or dumbbells straight up, elbows back, keeping it right by your body and back down to starting position.

Jump Rope – 2 sets of 2 minutes

Bicep Burnout

Hammer Curl – 5 sets of 10 reps per arm

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.

Plate Curls – 5 sets of 10 reps, holding plate up for 1 minute at the end

Jump Rope – 3 minutes