Workout Schedule – September

Week 4 – Day 3 – Triceps & Biceps

Superset 1

Barbell Skull Crushers - 4 sets of 10-15 reps

Using a barbell, lay on your back while holding bar straight up towards the ceiling with both hands. Bend at your elbows to 90 degrees, tilting the barbell towards your forehead, then straighten arms back to starting. Repeat for the required number of reps.

Preacher Curl – 4 sets of 12 reps

Start with both armpits on the pad, slow and controlled curls down and up, focus on biceps doing the motion, relax shoulders.

High Knee Med Ball Taps – 2 sets of 40 seconds

Grab a med ball or a low step and run in place driving your knees up, alternating tapping each foot on top of the ball or step. Keep your core tight throughout the exercise.

Superset 2

Drag Curls – 4 sets of 12 reps

Start with both arms down holding barbell or dumbbells, palms facing out, pull the barbell or dumbbells straight up, elbows back, keeping it right by your body and back down to starting position.

Tricep Rope Extensions – 4 sets of 10-12 reps

High Knee Med Ball Taps – 2 sets of 40 seconds

Grab a med ball or a low step and run in place driving your knees up, alternating tapping each foot on top of the ball or step. Keep your core tight throughout the exercise.

Superset 3

Tricep Extension Machine – 4 sets of 10-15 reps

Using a tricep extension machine, sit down and place both hands on the handles/elbows on the pads. Press out and forward straightening arms out in front of you then return to starting.

Dumbbell Curl to Drag Curl – 4 sets of 10 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.

High Knee Med Ball Taps – 2 sets of 40 seconds

Grab a med ball or a low step and run in place driving your knees up, alternating tapping each foot on top of the ball or step. Keep your core tight throughout the exercise.