Workout Schedule – June
Week 3 – Day 2 – Biceps & Back
Superset 1
Laying Bench Curls – 4 sets of 12 reps
High Row Machine Pulls – 4 sets of 10-12 reps
Using a high row machine, place both hands on the handles and pull towards your body, squeezing back at the bottom of every rep.
High Knees – 2 sets of 1 minute
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
Plate Curls – 4 sets of 12 reps
Close Grip Seated Cable Rows – 4 sets of 15 reps
Using a triangle shaped cable attachment, sit in front of the cable and place both hands on the handles. Pull the handle towards your chest, squeezing your shoulder blades together then return to starting.
Jump Rope – 3 minutes
Superset 3
Dumbbell Concentration Curl – 4 sets of 10-12 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.
Seated Bent Over Back Flys – 4 sets of 12 reps
Sit down on a bench holding two dumbbells down below your legs by your feet. Lift out to the sides to 90 degrees squeezing back at the top of every rep, then back down to starting position.
High Knees – 2 sets of 1 minute
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 4
Dumbbell Curl Burnout – 1 burnout set
Start with arm by your side, curl weight towards your body and back down, focus on only using your bicep, keep elbow close to your side. Do this until you cannot lift the dumbbell anymore. (1 single curl, 1 single curl, 1 both arms curl then 2,2,2 then 3,3,3 all the way to 10.)