Workouts

BICEPS & TRICEPS WORKOUT

BICEPS & TRICEPS WORKOUT - SUPERSET

There's nothing better than a nice set of arms to show off in your tank top or cute sleeveless dress. You can get firm arms faster by supersetting biceps and triceps. Superset means you do two exercises for different muscle groups; for example, one for biceps and one for triceps. Do them back to back and then take a 30 second rest and repeat for 3-4 sets with 12-15 reps. 

Here is an example workout for you to follow: 4 exercises total

1. Incline barbell curls 12-15 reps.  Superset with Bench Dips 12-15 reps. Repeat 3 times

2. Concentration curls 12-15 reps. Superset with Single D-bell Kickbacks 12-15 reps each side. 

3. If you are more intermediate add another two exercises: Incline Supinated D-bell curls 12-15 reps. Superset with D-bell Overhead Triceps extensions 12-15 reps.

4. If you are move advanced add a fourth set: Standing biceps cable curls 10-12 reps. Superset with Cable triceps press down 10-12 reps. 

I hope you enjoy this workout! Let me know how you like it!

PLYOMETRIC/CHEST OUTDOOR WORKOUT

One of the best ways to trim your legs and tone your butt is doing plyometrics. Adding in some chest for a upper body workout adds variety. See the full video for your complete workout.

This video is about Outdoor Plyo Workout

PROGRAM DETAILS:

>20 Jump squats

>20 Incline pushups

>20 Bulgarian split squats - each leg

>20 Decline pushups

Repeat Circuit 3 times

Always warm up for 5-10 minutes before starting any workout. Running one full lap on the track is a great warm up before starting this workout. 

LEGS, CHEST & CALVES WORKOUT

Today is my favorite day of the week…Monday! I love Monday’s because I’m more focused during the week and I enjoy how my body responds to the structure. I also train legs on Monday’s which is my favorite body part to train. Today I decided to throw in some chest movements to mix things up a bit.

Take a look at my leg, chest, and calf workout:

Machine leg press 5 x 20,15,10,8,8, superset with

Machine Incline Chest press 3 x 15,12,12

Leg extensions 4 x 15,12,10,8, superset with

Weighted walking lunges with pushups using 22 lb d-bells. 10 walking lunges, stop 10 push-up with hands on d-bells on floor. 10 more walking lunges, finishing off with 10 more push-ups.

Giant set:

Leg curls 3 x 15,12,12

Machine flies 3 x 15,12,12

Weighted straight leg dead lifts with 22.5 lbs. d-bells 3 x 15

Sitting calf raises 3 x 15 with 10 bounces on top of last rep

Incline calf raises 3 x 15 with 10 bounces on top of last rep

For beginners only do 1-2 sets of each exercise, intermediate do 2-3 sets and advanced do 3-4 sets of each exercise. If you are a beginner always check with your doctor before starting any new training program.

If you’re passionate about taking your health and fitness to the next level but aren’t sure where to start, send me a message for a FREE consultation.

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