Categories

Arm Workout

affiliate

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

MUSCLES

seventy five percent water

eighteen percent protein

five percent fats

one percent vitamins and minerals

one percent carbohydrates

WORKING OUT WITH MUSIC BENEFITS

fatigue slower

more repetitions

higher pain tolerance

good mood

same strength as with no music

DUMBELL CURLS AND HAMMER CURLS

4×5

OVERHEAD EXTENSION AND DUMBBELL KICKBACK

4×8

SCIENCE TRAINING

monday – chest and triceps

tuesday – back and biceps

wednesday – legs and shoulders

thursday – chest and trieps

friday – back and biceps

saturday – legs and shoulders

sunday – rest

BICEPS WORKOUT

chin ups 5-8

standing barbell curls 8-12

standing hammer grip cable curls 10-15

standing dumbbell curls 12-20

2-3 sets

1-3 times/week

https://rover.ebay.com/rover/1/711-53200-19255-0/1?mpre=https%3A%2F%2Fwww.ebay.com%2Fitm%2FChampion-Barbell-E-Z-Curl-Bar-Chrome-47-x-1-inch%2F333208551813%3Fepid%3D2255510663%26_trkparms%3Dispr%253D1%26hash%3Ditem4d94c70185%3Ag%3AqacAAOSwcHRdIzZZ%26enc%3DAQAEAAAB0BPxNw%252BVj6nta7CKEs3N0qVHbbFzbufJVn2SseX7r5PCaWoj7rferJTfSyrIwmjA1BHHifn8PyBbNgMwWewxgMwawK3znFqb5HP%252Fv2KzV6nnDxG00FmuDKMyE%252B2tJd2HAdej1B%252Fp5UWQWAlh2ZUPhGgkbgkvax06l%252Bzf9JDp%252BhiMI%252BYfxxb30pXMtQ1mOmZxr4dFmwff0dGaSw46xeT2KVrXYUoC0yhHF2HNbByRopAXQM3xAyEoEVP5zZx6O4LdjjE4owv8kaMq4D97HD3s5TLbADEkGPbLbjrg2%252Bxp1M12YQOq1%252FqwEefCKhdwnMxJl1hWWzCvgX8NokuedJ3elH4jkChbIaQGuGOgKfOuTaOS6ikz8asxE3%252FNG4nXTKB4rqDi7YiQ4FL7iOcKMOWbloW9qpGnG0EFWmdpVIp4W0z9JMntosH81unQquRZ9nwNNcegviAQCEqfQTAoOfeygx76toGhDMU6PdZ6UskM3g4xC2cYx4PLM%252Bno3MlTVxcdZ4qdY3LIOdZOcMddpoRubSoD0VFSKSekOX6%252BOq1WfxwH9WNWT1HSBQoDP42OZVwHr21KvUIwzlFLWh55Bk5E8V4IcFnkmGZ9mYV5bTJFBWmr%26checksum%3D333208551813f2eeb83ea59d4e789c04b24c112157bc&campid=5338588891&toolid=20008

15 lateral raises

15 tricep kickbacks

15 shoulder presses

10 push-up

THE FIVE BEST DOCTORS

air

sunshine

exercise

rest

water

https://rover.ebay.com/rover/1/711-53200-19255-0/1?mpre=https%3A%2F%2Fwww.ebay.com%2Fitm%2F1-Standard-SUPER-CURL-Bar-Weight-Lifting-Triceps-Workout-48-Home-Gym-Fitness%2F163687648535%3Fepid%3D16016653672%26hash%3Ditem261c8b4d17%3Ag%3AqgsAAOSwUjFc2Toz&campid=5338588891&toolid=20008

BICEPS

standing dumbbell alternating curls 4 x 10

standing dumbbell hammer curls 4 x 12

seating dumbbell preacher curls 3 x 12

dumbbell rows 3 x 10

cable curls 4 x 15

WORKOUT PROGRAM EXAMPLE

day one – chest – shoulders – triceps

day two – back – biceps

day three – legs

day four – chest – shoulders – triceps

day five – back – biceps

day six – legs

day seven – rest

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, and as high as 15 sets

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s