Workout Schedule – February

Week 3 – Day 3 – Biceps & Triceps

Superset 1

TRX Curls – 4 sets of 10-12 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.

Diamond Pushups – 4 sets of 10-15 reps

While in the push-up position put your hands together, do a pushup. Keeping your elbows as close to your body as you can.

Superset 2

Cable Bar Curls – 4 sets of 15-20 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.

Cable Tricep Kickback – 4 sets of 10-15 reps per arm

Superset 3

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

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

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

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.

Tricep Bench Dips – 4 sets of 20 reps

Start out sitting on a bench with your feet out in front of you, keeping your elbows close to your side while moving up and down.