Workout Schedule – February

Week 4 – Day 2 – Biceps & Triceps

Superset 1

Alternating Dumbbell 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.

Tricep Machine Dips – 15-20 reps

Jump Rope – 3 minutes

Superset 2

Preacher Curls – 4 sets of 12 reps

Start with both armpits on the pad, slow and controlled curls down and up, focus on biceps doing the motion, relax shoulders.

Cable Tricep Kickback – 4 sets of 12 reps per arm

Jump Rope – 3 minutes

Superset 3

TRX Curls – 4 sets of 15 rips

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.

Barbell Skull Crushers – 4 sets of 15 reps

Using a barbell, lay on your back while holding bar straight up towards the ceiling with both hands. Bend at your elbows to 90 degrees, tilting the barbell towards your forehead, then straighten arms back to starting. Repeat for the required number of reps.

Jump Rope – 3 minutes

Superset 4

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

Single Arm Tricep Rope Pushdown – 4 sets of 10-12 reps per arm