Day 56
MENS
BI’s & TRI’s
(See videos for demonstrations)
2 min. warm-up – Jump rope at a light pace
Exercise 1
- 9 chinups, using assisted pullup machine, with a 3 count on the way down and 1 count on the way up
- 15 dips on a bench with a 3 count on the way down and 1 count on the way up
- Repeat these 3 times
Exercise 2
- 9 chinups, using assisted pullup machine, with a 3 count on the way down and 1 count on the way up
- 15 dips on a bench with a 3 count on the way down and 1 count on the way up
- Repeat these 3 times
Exercise 3
- 15 standing dumbbell curls on 1 leg with a 3 count on the way down and 1 count on the way up (8 on one leg and 7 on the other)
- 15 dumbbell tricep kick backs on 1 leg with a 3 count on the way down and 1 count on the way up (8 on one leg and 7 on the other)
- Repeat these 3 times
Stretch
- Stretch biceps and triceps after workout. Hold each stretch for 30 seconds
WOMENS
BI’s & TRI’s
(See videos for demonstrations)
2 min. warm-up – Jump rope at a light pace
Exercise 1
- 7 chinups, using a chair for assistance, with a 3 count on the way down and 1 count on the way up
- 10 dips on a chair with a 3 count on the way down and 1 count on the way up
- Repeat these 3 times
Exercise 2
- 7 chinups, using a chair for assistance, with a 3 count on the way down and 1 count on the way up
- 10 dips on a chair with a 3 count on the way down and 1 count on the way up
- Repeat these 3 times
Exercise 3
- 10 standing dumbbell curls on 1 leg with a 3 count on the way down and 1 count on the way up (5 on each leg)
- 10 dumbbell tricep kick backs on 1 leg with a 3 count on the way down and 1 count on the way up (5 on each leg)
- Repeat these 3 times
Stretch
- Stretch biceps and triceps after workout. Hold each stretch for 30 seconds
