Workout Schedule – November
Week 2 – Day 2 – Arms
Seated Cable Bar Curls - 3 sets of 12 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.
Bent Over Tricep Extensions - 3 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.
Dual Overhead Tricep Extensions - 3 sets of 12 reps
Holding 1 dumbbell with both hands behind your head, upper arms pointing straight up while keeping your elbows pointed to the ceiling, drive the weight down below your head then extend your arms to bring the weight straight up over your head. Repeat for the required number of reps.
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.
Preacher Curl Machine – 4 sets of 10 reps
Using a preacher curl machine, grab handle with one hand and curl towards bicep and back down. Repeat using your other arm.
Dumbbell Curl to Press – 3-4 sets of 12 reps
Using two dumbbells, start with both arms straight by your sides. Bend and curl palms up towards you, then keep pressing and turn palms out to a shoulder press and straighten both arms at the top, then reverse and do the same thing on the way back down to starting position.
Cable Upright Pull to Fly – 3-4 sets of 10 reps
Dumbbell Tricep Push-Ups – 3-4 sets of 10 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.)