Workout Schedule – September
Week 2 – Day 3 – Triceps & Biceps
Superset 1
Tricep Rope Push Downs (Heavy) - 6 sets of 10 reps
Alternating Dumbbell Bicep Curls – 6 sets of 12 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.
Jump Rope – 2 sets of 90 seconds
Superset 2
TRX Curls – 5 sets of 10 reps
Start with your feet in front and lay back at an angle while holding onto the TRX, arms straight palms up, curl the TRX towards bicep then back to starting position, the more inclined you are the harder it will be, more straight up the easier.
TRX Bodyweight Tricep Extensions – 5 sets of 8-10 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.)
Jump Rope – 2 sets of 90 seconds
Superset 3
Circle Curls (Outside to Hammer) – 4 sets of 10 reps
Start by holding both dumbbells by your side, outside curl up to the top circling in towards each other and returning to the bottom in hammer curl position.
Circle Curls (Hammer to Outside) – 4 sets of 10 reps
Start by holding both dumbbells by your side, Hammer curl up to the top circling outwards and returning to starting position.
Bench Dips – 4 sets of 25 reps
Start out sitting on a bench with your feet out in front of you, keeping your elbows close to your side while moving up and down.