Workout Schedule – January

Week 2 – Day 2 – Biceps & Triceps

WARM UP:

Foam roll – 5 min

Treadmill incline walks – Incline: 15-25 2 min

Treadmill jog – Incline 2.0-3.0/Speed 6.0-7.0 4-5 min

Superset 1

Incline DB curls (chest on bench) – 12 reps

Barbell bent over tricep extensions – 4 sets of 10 reps

Using a barbell, slightly bend knees keep back flat (slight bend over), hold barbell with both hands behind the back of your knees, extend the barbell in and out keeping elbows at a 90 degree angle, focus on triceps.

Cardio burst:

Modified burpees – 2 sets of 40 sec

start by standing on the ground, bend down touch hands to the ground and jump both feet back to push up position, then jump both feet back in and jump to come up, keep repeating.

SUPERSET 2

Single arm cable concentration curl – 12 reps each arm

Single arm cable tricep push down – 15 reps each arm

Standing feet shoulder width holding the cable keeping your elbow close to your body and only pulling down with your tricep, don’t use your shoulder to help pull the cable down.

Cardio burst:

Modified burpees – 2 sets of 40 sec

start by standing on the ground, bend down touch hands to the ground and jump both feet back to push up position, then jump both feet back in and jump to come up, keep repeating.

SUPERSET 3: FINISHER

Drag curl (w/ barbell) – 10-12 reps

Start with both arms down holding barbell or dumbbells, palms facing out, pull the barbell or dumbbells straight up, elbows back, keeping it right by your body and back down to starting position

Dips – 20 reps

Start out sitting on a bench with your feet out infront of you, keeping your elbows close to your side moving up and down.

Machine bicep curls – 12 reps, 3x

Using a preacher curl machine, grab handle with one hand and curl towards bicep and back down, repeat on other arm.