Beginner's, Intermediate's & Advanced Workout Week 26- Day 3

Day 3: Biceps, Triceps and Abs

*Just like on Monday this is going to be a timed exercise. Make sure to chart your progress in a notebook/journal so that you can see your improvement doing this another week. You’re going to set the timer for 10 minutes (beginner) 15 minutes (intermediate) or 20 minutes (advanced). This will be an ascending workout where you do the moves listed back to back starting at 1 and then move up to 2 reps of each, then 3, etc. Example below along with moves.

1 bicep curl (with dumbbells or a fitness band)

1 tricep dip (performed on a bed/chair/bench, etc. see video tutorial for further instruction)

1 sit-up

2 bicep curls

2 dips

2 sit-ups


*The point is to see how high you can get during the timed segment. Take breaks as needed but you have to keep the timer going during breaks.

Great job! Your workout is complete. Stretch your biceps, triceps and core as you cool down. 

  • By admin
  • 7/5/2014


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