Workout Schedule – June

Week 1 – Day 3 – Biceps & Triceps

Superset 1

Dumbbell Curl to Drag Curl – 4 sets of 12 reps

Grab two dumbbells and hold them with your palms up in front of your legs. Curl up towards your bicep then back down to starting position, then drag elbows up your body to holding the dumbbell 90 degrees, squeezing biceps at the top, then lowering back down. Keep alternating between the two.

Tricep Barbell Circuit – 4 sets of 10 reps all 3 ways

High Knees – 2 sets of 45 seconds

Alternate lifting your knees up and down as high as you can get them, as fast or slow as you want to go to get your heart rate up.

Superset 2

Tricep Dips – 4 sets of 10 reps (20 reps if done on a bench)

Rope Curls – 4 sets of 12 reps

Using a rope on the lowest notch on the cable, place both hands on the sides of the rope palms facing each other. Pull and curl rope towards biceps, then back down returning to starting position.

Jump Rope – 2 sets of 2 minutes

Superset 3

Single Arm Preacher Curls – 4 sets of 12 reps per arm

Using a preacher curl machine, grab handle with one hand and curl towards bicep and back down. Repeat using your other arm.

Tricep Plate Circles – 4 sets of 15 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.

High Knees – 2 sets of 45 seconds

Alternate lifting your knees up and down as high as you can get them, as fast or slow as you want to go to get your heart rate up.