Workout Schedule – June

Week 4 – Day 2 – Biceps & Triceps

Superset 1

Bent Over Tricep Extensions (Barbell) – 4 sets of 12 reps

Using a barbell, slightly bend knees while keeping your back flat (slight bend over.) Hold the barbell with both hands behind the back of your knees. Extend the barbell in and out while keeping elbows at a 90-degree angle. Focus on using your triceps.

Alternating Dumbbell Curls – 4 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.

Jump Rope – 4 minutes

Superset 2

Bodyweight Tricep Extensions (Smith Machine Bar) – 4 sets of 10 reps

Using smith machine bar, grab bar, walk feet out so your body is angled. Drop elbows down while pulling head underneath the bar then extend back to starting position.

21’s – 4 sets of 21 reps (7 reps per stance)

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.

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 3

Tricep Bar Pushdowns – 4 sets of 15 reps

Using a flat bar with both arms tricep pushdowns.

Cable Bar Curls – 4 sets of 15 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.

Jump Rope – 4 minutes

Superset 4

Tricep Rope Extensions – 10 sets of 10 reps