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YRT-Medley Arm Day (Week 3)

May 9

Training Method:  Slow, steady controlled reps.  This week it’s all about the pump.  Concentrate on the muscles being worked and flexing on each rep.  If you have to lower the weight than normal to achieve this, then do it.  It’s all about being very strict on each rep and feeling the pump and burn!

BICEPS

  • CABLE PREACHER CURLS (4 sets of 15,12,10,7 reps)
  • DUMBBELL CURLS (4 sets of 15,12,10,7 reps)
  • LYING CABLE BAR CURLS (4 sets of 15,12,10,7 reps)
  • DUMBBELL HAMMER CURLS (4 sets of 15,12,10,7 reps)

TRICEPS

  • HAMMER STRENGTH TRICEP PUSHDOWNS (4 sets of 15,12,10,7 reps)

SUPERSET x 4 sets

  1. ROPE PUSHDOWNS (4 sets of 15,12,10,7 reps)
  2. OVERHEAD ROPE TRICEP EXTENSIONS (4 sets of 15,12,10,7 reps)
  • DUMBBELL TRICEP KICKBACKS (4 sets of 15,12,10,7 reps)

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)

MAX REST TIME:  45 SECONDS

Details

Date:
May 9
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