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YRT Arm Day (Week 4)

January 24

BICEPS

  • SINGLE ARM PREACHER MACHINE CURLS (3 sets of 15 reps, alternating arms and no rest between sets)
  • SEATED DUMBBELL CURLS (5 sets of 20,15,12,8,5 reps)

SUPERSET x 3 SETS

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

TRICEPS

SUPERSET x 3 SETS

  1. REVERSE GRIP TRICEP PUSHDOWNS (3 sets of 15,12,10 reps)
  2. V-BAR TRICEP PUSHDOWNS (3 sets of 15,12,10 reps)
  • OVERHEAD ROPE TRICEP EXTENSIONS (5 sets of 20,15,12,10,5 reps)

SUPERSET x 3 SETS

  1. BENCH DIPS (20, 15, 10 reps)
  2. DUMBBELL TRICEP KICKBACKS (3 sets of 15,12,10 reps per arm)

TRAPS

  • BARBELL SHRUGS (6 sets of 25,20,15,12,12,10 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 24
Event Category:
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