Home Workout Schedule – March
Week 3 Day 3 – Biceps and Triceps
Superset 1 – 4 sets
Incline tricep push ups - 12-15 reps
place both hands on a chair or something at your house, feet back on your toes or you can drop to your knees if needed, bend both arms keeping elbows right by your sides driving chest to the chair then press back up, continue push ups.
DB curls - 12-15 reps
using two DB’s, start with both arms by your sides palms facing out, curl up towards bicep then back down, keep repeating. Beginning (my grandma) – use light weights, Intermediate (my mom in the middle) – use medium weights, Advanced (me) – use heavier DB’s.
High Knee Taps – 45 seconds
Standing in front of a chair or bench at your house, alternate lifting your knees to your chest and tapping your foot on the top of the chair each time.
Superset 2 – 3 sets
DB single arm tricep kickbacks - 12 each arm
using one DB, bend over with back straight, lift elbow back at 90 degrees, straighten it back and in keeping your elbow high the whole time. Beginning (my grandma) use light weight, Intermediate (my mom in the middle) use medium weight, Advanced (me) use heavier weight.
Circle curls (Hammer to Outside Curl) - 12 reps
Start by holding both dumbbells by your side, Hammer curl up to the top circling outwards and returning to starting position.
Tricep arch up to push up - 10 reps total
lay on your belly with both palms on the ground elbows up, press through both hands to lift upper body up two times, then press up to your toes and hands and perform two tricep push ups, keep alternating and repeating.
High Knee Taps – 45 seconds
Standing in front of a chair or bench at your house, alternate lifting your knees to your chest and tapping your foot on the top of the chair each time.
Superset 3 – 4 sets
DB curl to drag curl - 12 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.
Tricep Barbell Circuit (10,10,10) with DB if you don't have a bar
laying on your back both DB or bar hold straight up towards ceiling, perform 10 skull crushers, then 10 bend to your chest keeping elbows in then overhead and back to chest, and then 10 reps close chest press keep elbows by side to target triceps.
High Knee Taps – 45 seconds
Standing in front of a chair or bench at your house, alternate lifting your knees to your chest and tapping your foot on the top of the chair each time.