Categories

Arm Workout

affiliate in between

10 push-ups

24 bicep burners ( 8 full bicep curls, 8 lower half bicep curls, 8 top half bicep curls)

10 push-ups

15 tricep dips

15 back rows

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15 lateral raises

15 tricep kickbacks

15 shoulder presses

10 push-up

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Morning Workout

20 x 3 jumping jacks

60 secs x 3 elbow planks

10 x 3 push-ups

20 x 3 lunges

20 x 3 squats

40 x 3 punches

rest between 15 secs – 2 mins according to your metabolism





Boot Camp Stations

2-5 min warm up

jump rope , push ups, squats, 2 mins each

jumping jacks, mountain climbers, speed skaters, 2 mins each station

high knees, vertical leg crunches, sumo squats, 2 mins each station

squat jumps, split lunges, superman, 2 mins each station

burpees, suicide planks, triceps push-ups, 2 mins each station

crunch, reverse crunch, bicycle crunch, 2 mins each station

x jump, side lunge, fire hydrant, 2 mins each station

5-10 min cool down & stretch

Forearm Workouts

Seated dumbbell wrist curls

Behind-the-back barbell

Behind-the-back cable wrist curls

Barbell reverse curls

EZ bar reverse curls

Weight plate reverse curls

Dumbbell cross-body hammer curls

EZ bar reverse preacher curls

Dumbbell hammer preacher curls

Dumbbell reverse curls

Dumbbell one-arm reverse curls

Dumbbell reverse-grip curls

Dumbbell hammer curls

BICEPS & TRICEPS

One Hour

30-45 secs rest

Straight Bar Curls 6×8

EZ Bar Skull Crusher 6×8

Incline Dumb Bell Curl 5×8

Straight Bar Push Downs 5×8

Tricep Dips 5xfail

Preacher Curl Machine 5×20

Dumbbell Spider Curls 4×8

Diamond Push-Ups 4xfail

Other sets and reps configuration are 3×7, 4×10, 5×15, 4×21

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