Workout Schedule – July
Week 4 – Day 5 – Full Upper Body
Alternating Dumbbell Bicep Curls - 5 sets of 12 reps per arm
Start with arm by your side, curl weight towards your body and back down, focus on only using your bicep, keep elbow close to side.
Cable Rope Upright Row - 5 sets of 15 reps
Using handles or the rope on the lowest notch of the cable, pull the rope towards your chest with your elbows up and straight out, then return to straight at the bottom.
21's - 4 sets of 7-7-7 (21 reps total)
7 reps of curls from the bottom only half way up, 7 reps of curls from the top of the curl only going half way down, 7 reps of full curls all the way up and all the way down.
Box Grip Cable Lat Pull Downs - 4 sets of 12 reps
Dumbbell Concentration Curl - 3 sets of 12 reps per arm
Stand in a squat position or sitting on a bench, holding a dumbbell, place elbow just inside your knee, curl the dumbbell.
Push-Ups - 3 sets of 10-15 reps
Start with your hands and toes on the ground and perform a push-up. You can also modify and do them on your knees for an easier exercise.
Reverse Curls - 4-5 sets of 10 reps
Start by holding a barbell or dumbbells palms facing down, elbows in, curl towards your body then back down.
Single Arm Dumbbell Row - 4-5 sets of 10 reps per arm
Hold one DB down towards the ground and place the other hand on a bench. Pull dumbbell back towards your hip then return to starting position. Focus on pulling with your back and lat.
Plate Curl to Press - 4-5 sets of 15 reps
Treadmill or Stairmaster: 30 second sprint/1:30 recovery pace – 20 minutes