Workout Schedule – June

Week 2 – Day 1 – Biceps & Triceps

Superset 1

Incline Bench Barbell Curls - 5 sets of 12 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.

Dumbbell Skull Crushers - 5 sets of 12 reps

Using Dumbells Lay with your back on the bench and the weights above you curling them towards your forehead, slow and controlled keeping your elbows shoulder width, but pointed to the ceiling.

Modified Burpees - 2 sets of 90 seconds

Starting in a standing position, bend down and touch your hands to the ground. Jump both feet back to push-up position, then jump both feet back in and jump to come up. Repeat this sequence for every rep.

Superset 2

Cable Single Arm Pushdowns - 4 sets of 12 reps per arm

Stand with feet shoulder-width while 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.

Seated Cable Bar Curl - 4 sets of 15 reps

Attach a bar to the lowest notch on the cable and sit down. Rest your elbows on your knees and hold the bar in front of you with your palms up, then curl the bar in towards your body and back to starting position.

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 3

Low Cable Bar Curl - 10 sets of 10 reps

Place cable on lowest notch with a bar attached, start with arms down then curl towards the body, keep elbows close to the body.

Tricep Rope Extensions - 10 sets of 10 reps


Incline Sprints – 6 sets of 30 seconds