Tag Archives: workout

Workout Day #4

Workout Day #4

Biceps, Triceps and Traps

Dumbbell or Barbell French Press

6setsx 8 reps

Cable Rope Pressdown

6setsx 8 reps

Dumbbell French Press(lower forearms until your arms are at a 90 degree angle, press straight up.)

Dumbbell French Press
(lower forearms until your arms are at a 90 degree angle, press straight up.)

Standing Single Arm Dumbbell Curl

6setsx 8 reps

Preacher Curl

6setsx 8 reps

SUPERSET (Do these two exercises back to back)

Bodyweight Dips

3setsx 8 Reps

SUPERSET WITH:

Cable Crossover Bicep Curl

3setsx 15 Reps

Cable Crossover Bicep Curl (keep elbows parallel to shoulders, curl, bringing your hands toward your ears)

Cable Crossover Bicep Curl (keep elbows parallel to shoulders, curl, bringing your hands toward your ears)

Dumbbell Shrugs

4setsx 12 reps

 

 

Tagged , , , , , ,

Workout Day #1.

Day 1:

Shoulder, Calves and Abs
Dumbbell Shoulder Press
6 sets x8reps
Dumbbell Lateral Raise
6 sets x8reps
Rear Delt Fly
3 sets x20 reps

Calf Press

6 sets x8reps

Standing Calf Raise
4 sets x15reps

Hanging Leg Raises
4 sets x15reps
Dumbbell Oblique
3 sets x20reps per side
Plank
2 minutes
Elevated Side Plank
1:30 per side

newlogo2outline
Let me know what you think!
Tagged , , , , , ,