By following this workout plan, you agree to our medical disclaimer.
Workout plan 1
Day 3: Biceps, Triceps, Abs
-start with 5 minutes of cardio of your choice
-move into some bicep stretches, followed by some tricep stretches
-warm-up set of 1/3 of your working weight for bicep curls and skull crushers for approximately 10 reps
-move into another set of bicep stretches and then some tricep stretches
-warm-up set of 2/3’s of your working weight for bicep curls and skull crushers for approximately 10 reps
-take about a minute rest
-3 working sets of barbell bicep curls + skull crushers in the 5-8 rep range. Take approximately 1-1 1/2 min rest in between sets
-take about a minute rest after final set
You may prefer to use the ez-curl bar as I am using in the video
You could also use a straight barbell
Or, you may prefer weighted barbells
High intensity Superset
-3 total sets of 10-12 reps.
-preacher curls + overhead dumbbell tricep press
Take only 30-45 seconds rest in between sets.
You may like to do free weight preacher curls as I am in the video
Or, you may prefer to use a preacher curl machine
High intensity superset
-3 total circuits of 10-12 reps
-rope hammer curls + rope tricep pushdowns
Take only 30-45 seconds rest in between sets
-3 sets of 10-12 reps (ideally to failure each set)
I like to use the ab roller
You could also choose a ball to do your crunches
You can do your crunches on a mat
Also, you have the option of using an ab machine
-To finish this workout do 15 minutes of cardio of your choice.
Click here to get started on day 4