Workout Schedule – May

Week 3 – Day 3 – Biceps & Abs

Superset 1

Hammer Cable Rope Curls - 5 sets of 12 reps per arm

Start with arms by your sides, holding the rope with thumb up, curl weight towards your bicep and back down, keep elbow right by your side only using your bicep to curl.

Seated Leg Lifts - 5 sets of 15-20 reps

While sitting on a bench, place a dumbbell (or no weight for an easier modification) between your feet. Sit back slightly to engage your core and lift your knees up to your chest, then bring them back down to starting position. Keep repeating for the desired number of reps.

Superset 2

Reverse Crunch to Leg Drop - 4 sets of 20 reps

Start by laying on your back on a bench or the ground with your legs straight up towards the ceiling. Lower legs to the ground, lifting hips up to crunch your lower abs at the top of every rep.

Alternating Dumbbell Bicep Curls - 4 sets of 15 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.

Ski Abs - 4 sets of 15 reps per side

Starting in push-up position, drive both knees and feet in towards the side of one hand then back to starting position, then jump and drive to the other hand. Continue alternating sides for each rep.

Superset 3

Dumbbell Curl to Drag Curl - 4 sets of 12 reps

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.

Seated Cable Bar Curls - 4 sets of 15 reps

Attach a bar to the lowest notch on the cable and sit down. Rest your elbows on your knees and hold the bar in front of you with your palms up, then curl the bar in towards your body and back to starting position.

Hanging Weighted Knee Tucks - 4 sets of 10-12 reps

Hang on to a pull-up bar and place a dumbbell or some sort of weight between your feet, (or use no weight for an easier modification.) Lift knees up to your chest then back down, using your core to bring the weight/your knees up and down.