Workout Schedule – July

Week 1 – Day 3 – Biceps & Triceps

Superset 1

Single Arm Concentration Cable Curl - 4 sets of 12 reps per arm

Bent Over Tricep Extensions (Barbell) - 4 sets of 10-12 reps

Using a barbell, slightly bend knees while keeping your back flat (slight bend over.) Hold the barbell with both hands behind the back of your knees. Extend the barbell in and out while keeping elbows at a 90-degree angle. Focus on using your triceps.

Dumbbell Tricep Push Ups - 2 sets of 15-20 reps

Grab two dumbbells and place them on the ground in a triangle position. With your hands on the dumbbells perform a push up on your toes (or knees if needed.)

Superset 2

Tricep Rope Extensions - 4 sets of 15 reps

High Cable Curl - 4 sets of 10 reps per arm

Place the cable to the highest notch with a handle, starting with your arm straight towards the cable, then pull the cable towards your bicep and back, keep your elbow up, focus on only using your bicep to curl.

Dumbbell Tricep Push Ups - 2 sets of 15-20 reps

Grab two dumbbells and place them on the ground in a triangle position. With your hands on the dumbbells perform a push up on your toes (or knees if needed.)

Superset 3

Alternating Incline Bench Dumbbell Curls - 4 sets of 12 reps per arm

Bodyweight Tricep Extensions (Smith Machine) - 4 sets of 10 reps

Using smith machine bar, grab bar, walk feet out so your body is angled. Drop elbows down while pulling head underneath the bar then extend back to starting position.

Dumbbell Tricep Push Ups - 2 sets of 15-20 reps

Grab two dumbbells and place them on the ground in a triangle position. With your hands on the dumbbells perform a push up on your toes (or knees if needed.)

Cardio

15-20 Minutes on the Treadmill