Friday
Complete the following circuit 3 times.
Tricep Push up – 12 reps
Bicep Curls – 15 reps
Lying Tricep Extensions – 15 reps
Rest 1 minute.
Saturday
4 Minute Fat Blaster via Youtube (see video below)
Rest 5 minutes.
Complete the following circuit 2 times.
Bicep Curls – 20 reps
Rest 20 seconds.
Tricep Kickbacks – 20 reps each arm
Rest 20 seconds.
Sunday
Complete the following circuit 4 times.
Tricep Dips – Failure (as many as you can do)
Rest 20 seconds.
Bicep Hammer Curls – 15 reps
Rest 1 minute.
Monday; Friday – Tricep Push ups
Monday; Friday; Saturday – Bicep Curls
Monday; Saturday – Tricep Kickbacks
Tuesday; Thursday; Sunday – Tricep Dips
Tuesday; Saturday – 4 Minute Fat Blaster
Thursday – Tricep Extensions
Friday – Lying Tricep Extensions
Thursday; Sunday – Hammer Curls
Thursday – Concentration Curls