Workout Schedule – June

Week 4 – Day 5 – Arms

Superset 1

Dumbbell Tricep Push-Ups – 5 sets of 10-12 reps

Grab two dumbbells and place them on the ground in a triangle position. With your hands on the dumbbells perform a push up on your toes (or knees if needed.)

Banded Curls – 5 sets of 20 reps

Stand with both feet on top of a band (shoulder width or further for more resistance), Hold both sides of the band, slowly curl up and down keeping elbows close to the side.

Jump Rope – 4 minutes

Superset 2

Wide Incline Bench Flys – 4 sets of 12 reps

Dumbbell Curl to Drag Curl – 4 sets of 12 reps (curl to drag is 1 rep)

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.

Walk Out to Push-Up – 2 sets of 10-12 reps

Bend over and touch your toes, then walk forward with your hands to a push-up position. Perform a push-up then walk hands back in towards your feet and repeat.

Superset 3

Hammer Curls – 4 sets of 12 reps per arm

Start with arm by your side, hold weight with thumb up, curl weight towards your bicep and back down, keep elbow right by your side only using your bicep to curl.

Bench Tricep Dips (Weighted) – 4 sets of 30 reps

Start with your hands and feet on different benches with your butt between them. Place a plate on top of your thighs and balance it on your core, then do dips by slowly lowering your butt towards the ground before returning to starting position.

Plank Up Up Down Downs – 2 sets of 40 seconds

Starting in push-up position, bend your arms one at a time to go down to a plank position while keeping your core tight. Then push back up one arm at a time to push-up position, alternating in an up up, down down pattern.

Superset 4

Dumbbell Lateral Raises – 10 sets of 10 reps

Reverse Curls – 10 sets of 10 reps

Start by holding a barbell or dumbbells palms facing down, elbows in, curl towards your body then back down.


Stairmaster – 20 minutes