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YRT-Medley Arm Day (Week 6)

May 29

PRE-EXHAUST

SUPERSET x 3 sets

  1. ROPE PUSHDOWNS (4 sets of 20,15,12,8 reps)
  2. HAMMER ROPE CURLS (4 sets of 20,15,12,8 reps)

TRICEPS

SUPERSET x 3 sets

  1. TRICEP ROPE PUSHDOWNS (3 sets of 20,15,10 reps)
  2. OVERHEAD ROPE EXTENSIONS (3 sets of 20,15,10 reps)
  • HAMMER MACHINE TRICEP DIPS (4 sets of 20,15,10,8 reps)

SUPERSET x 3 sets

  • DIPS (3 sets of 20,15,10 reps)
  • PUSHUPS (3 sets of 20,15,10 reps)

BICEPS

  • MACHINE CURLS (3 sets of 20,15,10 reps)
  • SEATED DUMBBELL CURLS (3 sets of 20,15,10 reps)
  • DUMBBELL PREACHER CURLS (3 sets of 20,15,10 reps)
  • DUMBBELL HAMMER CURLS (3 sets of 20,15,10,6 reps)

ABS

  • CABLE CRUNCHES, INCLINE CRUNCHES AND KNEE RAISES (3 sets till failure)

CARDIO

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

MAX REST TIME:  45 SECONDS

 

Details

Date:
May 29
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