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YRT-Medley Arm Day (Week 4)

May 15

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!

TRICEPS

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)
  • INCLINE CABLE BAR TRICEP EXTENSIONS (4 sets of 15,12,10,7 reps)
  • TRICEP KICKBACKS (2 sets of 15,10 reps)
  • SINGLE ARM CABLE HANDLE TRICEPP EXTENSIONS (2 sets of 25,20 reps)

BICEPS

  • MACHINE CURLS (4 sets of 15,12,10,7 reps)
  • DUMBBELL CURLS (4 sets of 15,12,10,7 reps)
  • EZ BAR CURLS (4 sets of 15,12,10,7 reps)
  • DUMBBELL HAMMER CURLS (4 sets of 15,12,10,7 reps)

CARDIO

10 MINUTES HIIT STAIRCLIMBER (intervals of 45 seconds intense pace, 45 seconds moderate pace)

MAX REST TIME:  45 SECONDS

Details

Date:
May 15
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