Warm-Up
Jumping Rope 5 - 10 minutes
Pull-Up 2 x to failure
Main Set Workout
BEGINNER
Standingl Bicep Cable Curl 3 x 12-15 reps
EZ-curl bar bicep curl 3 x 12 reps
Lying Tricep Curl 4 x 15 with rest period 90 second
Reverse-Grip Cable Pulldown 2 x 10-15reps
Cable Rope Overhead Triceps Curl 3 x 8 reps
ADVANCED
*(for advanced try to increased weight)
Standingl Bicep Cable Curl 3 x 8-10 reps
EZ-curl bar bicep curl 3 x 10reps
Lying Triceps Curl 4 x 10- 12 with rest period 60 second
Reverse-Grip Cable Pulldown 2 x 10 reps
Cable Rope Overhead Triceps Curl 3 x 8 reps
Try to follow all the workout with sets and reps given.
WORK HARD OR DIE TRYING
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