Intermediate's Workout Plan Week 2 - Day 5

Day 5: Biceps and Triceps

2 minutes warm up- high knees or wall jumps

Exercises in 1st   Super Set:
-    15 Hammer curls with dumbbells (Use the weight you feel most comfortable probably 5-10 lbs.) NO PAUSE
-    12 tricep dips on a chair or bench. Then hold at the top (which is your starting position) for 15 seconds. Then continue and do 12 more dips.
-    Do hammer curls and then immediately do the dips. Then, repeat this 1st super-set as listed one more time (or two more times if you’re at a higher fitness level) through with no rest in between sets.
-    Then immediately go into 1 minute of burpees

Exercises in 2nd Super Set:
-    15 “V” bicep curls with dumbbells (Use the weight you feel most comfortable probably 5-10 lbs.) NO PAUSE
-    15 overhead tricep extensions with dumbbells doing a 3 second pause at the bottom of the rep (or a fitness band- you are standing on one end and holding the other end like you would a heavy dumbbell behind your back)  
-    Do “v” bicep curls and then immediately do the overhead tricep extensions. Then, repeat this 2nd super-set as listed one more time (or two more times if you’re at a higher fitness level) through with no rest in between sets.
-    Then immediately complete 1 minute of wall jumps.

Exercises in 3rd Super Set:
-    15 reps of reverse grip bicep curls –NO PAUSE (your palms are holding the weight facing down towards the ground instead of up like a normal curl. Use whatever weight you feel comfortable probably 5 lbs. is average.)
-    15 reps of tricep kickbacks – NO PAUSE (5-10 lbs. in each hand depending on your level)
-    Do reverse grip bicep curls and then immediately do tricep kickbacks. Then, repeat this 3rd super-set as listed one more time (or two more times if you’re at a higher fitness level) through with no rest in between sets.

Exercise in 4th Super Set:
-    Dips until failure (meaning until you can’t do any more of that exercise move)  
-    Hammer Curls until failure (until you can’t do any more)
-    Complete dips and then immediately go into hammer curls. Then start again completing 3 sets (since it’s til failure each set will be fewer reps and that’s okay)

5th Exercise:
-    Finish with 3 minutes of mountain climbers (easier level you can use a stair, chair or bench… harder level is with arms on the ground).  

Great Job! Workout is complete. Finish with some bicep and tricep stretches as you cool down.
  • By admin
  • 1/17/2014

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