Workout Schedule – October

Week 1 – Day 3 – Biceps & Triceps

Superset 1

Alternating Incline Dumbbell Bench Curls - 4 sets of 12 reps

Bent Over Tricep Extensions (Barbell) – 4 sets of 10-12 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.

Jump Rope – 3 minutes

Superset 2

Circle Curls (Hammer to Outside) – 4 sets of 12 reps

Start by holding both dumbbells by your side, Hammer curl up to the top circling outwards and returning to starting position.

Tricep Rope Extensions – 4 sets of 15 reps

Jump Rope – 3 minutes

Superset 3

High Cable Curl – 4 sets of 10 reps per arm

Place the cable to the highest notch with a handle, starting with your arm straight towards the cable, then pull the cable towards your bicep and back, keep your elbow up, focus on only using your bicep to curl.

Tricep Bar Push Downs – 4 sets of 20 reps

Using a flat bar with both arms tricep push downs.