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YRT Arm Day (Week 3)

January 17

TRICEPS

  • ROPE PUSHDOWNS (3 drop sets of 10 +  10 reps, 10 + 10 reps, 10 + 10 reps)
  • OVERHEAD DUMBBELL TRICEP EXTENSIONS (5 sets of 20,15,15,10,8 reps)

SUPERSET x 3 SETS

  1. MACHINE DIPS (20, 15, 10 reps)
  2. CLOSE GRIP PUSHUPS (3 sets to failure)

BICEPS

  • KNEELING CABLE EZ-BAR CURLS (5 sets of 20,15,15,10,8 reps)
  • SEATED DUMBBELL CURLS (5 sets of 20,15,15,10,8 reps)

SUPERSET x 3 SETS

  1. BARBELL CURLS (3 sets of 15,12,10 reps)
  2. STANDING DUMBBELL HAMMER CURLS  (3 sets of 20,15,10 reps)

CALVES

  • SEATED CALF PRESS (6 sets of 25,20,15,10,5 reps)

LOWER ABS

SUPERSET x 3 SETS

  • HANGING AB RAISES (3 sets of 25,20,15 reps)
  • BOTTOMS UP (3 sets of 20,15,10 reps)

Details

Date:
January 17
Event Category:
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