Home Workout Schedule – October
Week 3 – Day 2 – Biceps & Back
Dumbbell Curls - 4 sets of 15 reps
Using two dumbbells, start with both arms by your sides palms facing out. Curl up towards bicep then back down.
Belly Flys - 4 sets of 12 reps
Beginning (gram on left) – Don’t use dumbbells. Lay on belly with legs on the ground and arms up by your ears. Lift upper body and open arms up and out towards bum, then return to arms by your ears.
Intermediate (mom in middle) – Don’t use dumbbells or use super light weights. Lift both arms and legs off ground each time you open your arms.
Advanced (me on right) – While using dumbbells, lift arms and legs off the entire time you’re doing the exercise.
21's with Dumbbells - 4 sets of 7, 7, 7
Using dumbbells, hold one in each hand down by your sides with your palms facing out. Curl up to 90 degrees for 7 reps, then start at the top and open halfway to 90 degrees for 7 reps, then full curl for 7 reps.
Single Arm Dumbbell Row - 4 sets of 12 reps per arm
Using a dumbbell, reach your arm down to the ground then drive elbow back and pull the dumbbell towards your hip, squeezing your back at the top.
Beginning/Intermediate (left/middle examples) – Kneel on one knee to perform the rows.
Advanced (right example) – Perform rows in a lunge position.
Hammer Curls - 4 sets of 10-15 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.
Wide Dumbbell Back Flys - 4 sets of 15 reps
Holding a dumbbell in each hand, bend over slightly with a flat back. Start with both dumbbells in front of you, then open and drive both arms back and out with elbows slightly bent. Squeeze your back at the top of every rep.
Around the World - 4-5 sets of 30 seconds
Lay on your belly with your arms straight up by your ears. Lift your arms and legs off the ground while keeping your arms straight and lower all the way out and around towards your butt. Lift back up to starting and do it again and keep alternating, up and around.
Plank Walks - 4-5 sets of 30 seconds
Start on your toes and hands on the ground in a push-up position. Step one arm and leg out to the side for 2 then back to the left for 2 plank walks while keeping your core tight.