Workout Schedule – September

Week 3 – Day 1 – Biceps & Abs

Superset 1

Reverse Curls - 4 sets of 10-12 reps

Start by holding a barbell or dumbbells palms facing down, elbows in, curl towards your body then back down.

Dumbbell Ab Twist to Wall Tap – 4 sets of 20 reps per side

Sitting on the ground, feet up (more advanced), using 1 dumbbell, twist and touch ground with dumbbell, then twist and touch wall, keep repeating.

21s – 4 sets of 7-7-7

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.

Jump Rope (Skipping) – 2 sets of 2 minutes

Superset 2

Cable Crunch Twists – 4 sets of 15 reps per side

Use a rope attachment on the highest notch of the cable machine. Sitting on the ground facing the cable and holding onto the rope, pull it towards your body and twist side to side, crunching your abs/obliques each time. Continue alternating sides throughout the exercise.

Concentration Curls – 4 sets of 12 reps per arm

Stand in a squat position or sitting on a bench, holding a dumbbell, place elbow just inside your knee, curl the dumbbell.

Reverse Bicycles – 4 sets of 40 seconds

Sitting on the ground, feet and upper body off the ground, pedal legs in a backwards motion, keep core tight.

Jump Rope (Skipping) – 2 sets of 2 minutes

Superset 3

Laying Bench Curls – 4 sets of 12 reps

Sitting Ab Tucks – 4 sets of 20-25 reps

Sitting on your butt on the ground, arms up by your ears and feet in front, drive elbows to knees (tuck position.) Return to starting and keep repeating.