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Workout plan 2
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 alternating dumbbell bicep curls and close-grip bench press 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 alternating dumbbell bicep curls and close-grip bench press for approximately 10 reps
-take about a minute rest
Strength Superset
-3 working sets of alternating dumbbell bicep curls + close-grip bench press for 5-8 reps. Take approximately 1-1 1/2 min rest in between sets
-take about a minute rest after final set
High intensity Superset
-3 total sets of 10-12 reps.
reverse bicep curls + overhead triceps extensions
Take only 30-45 seconds rest in between sets.
For the reverse bicep curls and overhead triceps extensions, you can use an ex-curl bar as I am using in the video
You can use a straight barbell
Or, you may prefer weighted barbells
High intensity superset
-3 total circuits of 10-12 reps
-cable bicep curls + cable 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
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
Cardio
-To finish this workout do 15 minutes of cardio of your choice.
Click here to get started on day 4
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