By following this workout plan, you agree to our medical disclaimer.

Workout plan 1

Day 3: Biceps, Triceps, Abs

Warm up

-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

Strength Superset

-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

ez curl bar

You could also use a straight barbell

straight bar

Or, you may prefer weighted barbells

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

free preach curls

Or, you may prefer to use a preacher curl machine

p curls

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

Abs

-3 sets of 10-12 reps (ideally to failure each set)

I like to use the ab roller

ab roller

You could also choose a ball to do your crunches

b all

You can do your crunches on a mat

mat

Also, you have the option of using an ab machine

ab machine

Cardio

-To finish this workout do 15 minutes of cardio of your choice.

Day 3 PDF

Click here to get started on day 4