Workout Schedule – July

Week 4 – Day 1 – Biceps & Triceps

Superset 1

Drag Curls - 5 sets of 12-15 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.

Tricep Dips - 5 sets of 6-8 reps

Triceps dips up high not on a bench (more advanced.)

Jump Rope – 3 minutes

Superset 2

Tricep Plate Circles - 5 sets of 12 reps each direction

Using a weighted plate, grab it and hold it above your head with straight arms, then bend down in a circle motion behind and around your head one way, then repeat the opposite way.

Preacher Curls - 5 sets of 15 reps

Start with both armpits on the pad, slow and controlled curls down and up, focus on biceps doing the motion, relax shoulders.

Jump Rope – 3 minutes

Superset 3

Incline Bench Bar Curls - 4 sets of 10 reps

Using a barbell or weighted bar, lay on a bench set on an incline. Holding the bar in front of you and the bench palms up, curl towards your bicep and back down to starting.

Tricep Extension Machine - 4 sets of 15-20 reps

Using a tricep extension machine, sit down and place both hands on the handles/elbows on the pads. Press out and forward straightening arms out in front of you then return to starting.

TRX Curls - 4 sets of 10-12 reps

Start with your feet in front and lay back at an angle while holding onto the TRX, arms straight palms up, curl the TRX towards bicep then back to starting position, the more inclined you are the harder it will be, more straight up the easier.

Jump Rope – 3 minutes