Workout Schedule – March
Week 2 Day 1 – Biceps and Triceps
Superset 1 – 4 sets
Cable Bar Curls - 12 reps
Place cable on lowest notch with a bar attached, start with arms down then curl towards body, keep elbows close to body.
Concentration curl - 12 each arm
Stand in a squat position or sitting on a bench, holding a dumbbell, place elbow just inside your knee, curl the dumbbell
Superset 2 – 4 sets
Tricep Bar Pushdowns - 15 reps
Using a flat bar with both arms tricep pushdowns.
Dumbell Skull Crushers - 12 reps
using dumbbells, lay on back, arms straight up to the ceiling, bend arms 90 degrees towards forehead then return to starting.
Superset 3 – 3 sets
TRX bodyweight tricep extensions - 10 reps
using the TRX, grab handles with hands, walk feet out so your body is at an angle, drop elbows down and pull head through, then extend back out to starting position. (the farther your feet are the harder it will be on your core, closer is easier.)
DB curl to drag curl - 10 total
grab two DB, hold them with your palms up in front of your legs, curl up towards your bicep for a curl then back down to starting position, then drag elbows up your body to holding the DB 90 degrees squeezing biceps at the top then lowering back down, keep alternating between the two.
Tricep extension machine - 15 reps
using a tricep extension machine, sit down place both hands on the handles/elbows on the pads, press out and forward straightening arms out in front of you then return to starting.
Banded incline walks on an incline for 30 minutes or on the highest incline for 15 minutes.