Workout Schedule – April
Week 4 Day 1 – Upper Body Day
Superset 1 – 3 sets
Dual Overhead Tricep extensions - 15 reps
Holding 1 dumbbell with both hands behind your head, upper arms pointing straight up keeping your elbows pointed to the ceiling, drive the weight down below head then extend to straight up over your head, keep repeating.
Circle curls (Outside to Hammer Curl) - 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.
Circle curls (Hammer to Outside Curl) - 10 reps
Start by holding both dumbbells by your side, Hammer curl up to the top circling outwards and returning to starting position.
Superset 2 – 4 sets
DB curl to drag curl - 10 total
grab two DB, hold them with your palms up in front of your legs, curl up towards your bicep for a curl then back down to starting position, then drag elbows up your body to holding the DB 90 degrees squeezing biceps at the top then lowering back down, keep alternating between the two.
Seated single arm front raise - 10 each arm
using a DB, sit on a bench, holding the DB with one arm between your legs towards the ground, then lift front to 90 then back down.
Superset 3 – 3 sets
Shoulder bombs - 8 reps total
using two DB’s, start holding both of them by your sides, then lift all the way out and up overhead with straight arms then bend back down to starting, then repeat same thing 180 all the way up forward.
Reverse curls - 12 reps
Start by holding a barbell or dumbbells palms facing down, elbows in, curl towards your body then back down.
Alternating plank rows - 10 each arm
place two DB under your hands while holding a push up position, drive one elbow back lifting one arm off the ground while other one stays on the ground for support then drive back down to the ground, then repeat on other arm, keep alternating, keep core tight, use back/lats to lift each time.
15-20 minutes of incline walks/sprints on the treadmill.