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YRT-Medley Arm Day (Week 1)

April 25

BICEPS

  • CABLE PREACHER CURLS (4 sets of 16,12,10,6 reps)
  • SEATED DUMBBELL CURLS (3 sets of 10,8,6 reps)
  • BARBELL CURLS (4 sets of 12,10,8,6 reps)
  • DUMBBELL HAMMER CURLS (3 sets of 12,10,8 reps)

TRICEPS

  • ROPE PUSHDOWNS (4 sets of 15,12,10 reps + dropset on last set)
  • HAMMER STRENGTH TRICEP PUSHDOWNS (4 sets of 16,12,10,6 reps)
  • OVERHEAD DUMBBELL TRICEP EXTENSIONS (3 sets of 12,10,8 reps)
  • DIPS (4 weighted sets of 12,10,8,6 reps)

FOREARMS

  • WEIGHTED WRIST ROLLS (5 sets of 20 twists up, 20 twists down)

ABS

  • HANGING LEG RAISES (3 sets of 25,20,15 reps)
  • MACHINE CRUNCHES (3 sets of 25,20,15 reps)
  • TORSO TWISTS (3 sets of 25,20,15 reps)
  • CABLE CRUNCHES (3 sets of 25,20,15 reps)

Details

Date:
April 25
Event Category:
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