Home Workout Schedule – July

Week 3 – Day 2 – Biceps & Triceps

Superset 1

Dumbbell Overhead Tricep Extensions - 5 sets of 10-15 reps per arm

Using one dumbbell (Beginning=light weight, Intermediate=medium weight, Advanced=medium to heavy weight) start with one arm straight up by your ear. Bend at the elbow behind your head then return to starting. Keep your elbow right by your head and focus on extending with your tricep only.

Hammer Curls - 5 sets of 12 reps

Using two dumbbells, (beginning=light weight, intermediate=medium weight, advanced=heavy weight) start with both arms by your sides with thumbs up/palms facing your legs. Curl up one arm towards your body/bicep, then return to starting and switch arms, alternating on each rep.

Tricep Dips - 5 sets of 20 reps

Beginning (gram on left) – Use a low bench, keep knees bent and stay close to the bench. Dip as low as you can then straighten back up.

Intermediate (mom in middle) – Use a low bench, keep knees bent or try and straighten if you can. Dip up and down.

Advanced (me on right) – Use a higher chair, straighten legs out away from the bench and dip all the way down to 90 degrees and back up.

Superset 2

Decline Tricep Push-Ups - 6 sets of 10-12 reps

Beginning (gram on left) – On your knees and hands on the ground, perform a push-up. Try and keep your elbows right by your sides to focus on triceps.

Intermediate (mom in middle) – Do one push-up on knees followed by one on toes, or do as many as you can on your toes and then the rest on your knees.

Advanced (me on right) – Place your feet up on a bench or stool and do a push-up. Keep your elbows right by your sides to focus on triceps while pushing up and down.

Dumbbell Dual Tricep Kickbacks - 6 sets of 15 reps

Using two dumbbells, (beginning – light weight, intermediate – medium weight, advanced – medium to heavy weight) bend slightly over with your back straight and bend arms with elbows up at 90 degrees. Extend both arms back to straighten them then return to bent position. Try and keep your elbows high throughout the exercise.


Sit-Ups with Dumbbell Reach - 3-4 sets of 25-30 reps

Beginning/Intermediate – Slowly roll down and up performing a sit up. If you can’t go all the way down just try and go down to touch your lower back then sit up, keeping your core engaged the whole time.

Advanced (me on the right) – Use dumbbell for extra challenge.

Oblique V-Ups

Beginning (gram on left) – Lay on your side on the ground with both knees bent and on the ground. Place one elbow down on the ground for support and reach knee up to the elbow. Keep your upper body on the ground.

Intermediate (mom in middle) – Place elbow on the ground for support, tuck in both knees to elbow, keep repeating.

Advanced (me on right) – Lift both upper body and legs to each other in pike position, crunching your side/oblique.