Workout Schedule – March
Week 3 Day 5 – Biceps
Superset 1 – 4 sets
Alt. DB Bicep Curls - 12 each 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
Cable Bar Curls - 10-12 reps
Place cable on lowest notch with a bar attached, start with arms down then curl towards body, keep elbows close to body.
Modified burpees - 2 sets of 40 sec
start by standing on the ground, bend down touch hands to the ground and jump both feet back to push up position, then jump both feet back in and jump to come up, keep repeating.
Superset 2 – 3 sets
21s - (7,7,7) reps
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.
Single arm preacher curl - 12 each arm
using a preacher curl machine, grab handle with one hand and curl towards bicep and back down, repeat on other arm.
Modified burpees - 2 sets of 40 sec
start by standing on the ground, bend down touch hands to the ground and jump both feet back to push up position, then jump both feet back in and jump to come up, keep repeating.
Superset 3 – 2-3 sets
Rope curls - 12 reps
using a rope on the lowest notch on the cable, place both hands on the sides of the rope palms facing each other, pull and curl rope towards biceps, then back down returning to starting position
Plate Curls - 10 reps
Modified burpees - 2 sets of 40 sec
start by standing on the ground, bend down touch hands to the ground and jump both feet back to push up position, then jump both feet back in and jump to come up, keep repeating.
Cardio
6 sets of 30-second sprints with 10-second rest on the treadmill.