Day 168
AT GYM WORKOUTS (Men or Women)
BI's & TRI's
(See videos for demonstrations)
2 min. warm-up – 1 min. Jump rope at a medium pace, 1 min. Jog on treadmill at a medium pace
Exercise 1
- 10 chin-ups with a 3 second pause at the top
- 10 dips with a pulse at the bottom of each rep, hold in upright position for 15 seconds, 10 more dips with a pulse at the bottom of each rep
- 10 twisting dumbbell curls with a 3 second pause at the top of each rep 1 arm at a time (10 reps each arm)
- 10 reps triangle cable tricep extensions with 3 pulses at the top of each rep
- Repeat all 4 of these exercises 3 times
60 seconds of burpees
Exercise 2
- 18 reps of cable curls, 1 arm at a time, Do 3 reps straight curls then 3 reps across the chest opposite curls (alternate these 3 times for each arm for each set) (If you do this correctly, you should be doing 9 total reps of straight curls and 9 total reps of across the chest opposite curls for each set). See video for full demonstration
- 10 reps barbell "skull crushers" on a decline bench with 3 pulses at the bottom of each rep
- 10 reps reverse grip barbell curls with 3 pulses at the bottom of each rep
- 10 reps behind the neck dumbbell tricep extensions with 3 pulses at the bottom of each rep
- Repeat all 4 of these exercises 3 times
60 seconds of burpees
Exercise 3
- 1 arm alternating dumbbell curls until failure (light weight)
- Dips with a pulse at the bottom of each rep on a bench until failure
- Repeat these 3 times.
60 seconds of burpees
CORE - 20 reps weighted V-crunches on a bench, 15 reps of cable woodchoppers each side. Repeat these 2 exercises 3 times.
STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds
AT HOME WORKOUTS (Men or Women)
BI's & TRI's
(See videos for demonstrations)
2 min. warm-up – 1 min. Jump rope (or fake jump rope), 1 min. high knees
Exercise 1
- 10 chin-ups with a 3 second pause at the top (Use chair for assistance)
- 10 dips with a pulse at the bottom of each rep, hold in upright position for 15 seconds, 10 more dips with a pulse at the bottom of each rep
- 10 twisting dumbbell curls with a 3 second pause at the top of each rep 1 arm at a time (10 reps each arm)
- 10 reps triangle tricep extensions using bands with 3 pulses at the top of each rep
- Repeat all 4 of these exercises 3 times
60 seconds of burpees
Exercise 2
- 18 reps of dumbbell curls, 1 arm at a time, Do 3 reps straight curls then 3 reps across the chest opposite curls (alternate these 3 times for each arm for each set) (If you do this correctly, you should be doing 9 total reps of straight curls and 9 total reps of across the chest opposite curls for each set). See video for full demonstration
- 10 reps dumbbell "skull crushers" on a stability ball with 3 pulses at the bottom of each rep
- 10 reps reverse grip dumbbell curls with 3 pulses at the bottom of each rep
- 10 reps behind the neck dumbbell tricep extensions with 3 pulses at the bottom of each rep
- Repeat all 4 of these exercises 3 times
60 seconds of burpees
Exercise 3
- 1 arm alternating dumbbell curls until failure (light weight)
- Dips with a pulse at the bottom of each rep until failure
- Repeat these 3 times.
60 seconds of burpees
CORE - 20 reps weighted V-crunches, 15 reps of dumbbell woodchoppers each side. Repeat these 2 exercises 3 times.
STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds.
