Beginner's Workout Week 17- Day 5

Day 5: Biceps, Triceps & Core


2 min. warm-up of low impact jumping jacks


*Make sure on all the exercises to go at your own level and use a weight/dumbbells you feel most comfortable with. You want it to be challenging but you will always want to still use proper form.


Exercise Superset 1:

  • 12 reps of hammer curls 
  • 12 dips (using ground, ledge, bench or chair.. make sure it’s a steady object supporting your weight) 
  • 12 reps of V bicep curls 
  • 12 reps of overhead tricep extensions 
  • You will do each of these exercises back to back with as little rest as possible in between moves. 
  • Once you finish all 4 exercise moves you repeat this set 2 more times for a total of 3 sets. 


Once complete with Superset #1 go into 60 seconds of wall jumps or high knees and move on to Superset #2. 


Exercises Superset 2:

  • 12 reps of hammer curls 
  • 12 reps of tricep kickbacks  
  • 12 reps of V bicep curls 
  • 12 reps of tricep pull-downs (using a fitness band)  
  • You will do each of these exercises back to back with as little rest as possible in between moves. 
  • Once you finish all 4 exercise moves you repeat this set 2 more times for a total of 3 sets. 


Once complete with Superset #2 go into 60 seconds of wall jumps or high knees and move on to Superset #3. 


Exercises Superset 3:

  • Hammer Curls until failure (until you can’t do anymore using proper form. If you rest more then 5 seconds before doing another rep that is failure)
  • Dips until failure (until you can’t do anymore using proper form. If you rest more then 5 seconds before doing another rep that is failure)
  • Repeat these two moves back to back with little to no rest in between.
  • Once finished repeat this set 2 more times for a total of 3 sets. 


Get a drink of water and take a short break and move onto core.


Core:

  • 15 crunches
  • 12 sunrise/sunset
  • 30 seconds of scissor kicks
  • Repeat these three moves back to back with little to no rest in between.
  • Once finished repeat this set 2 more times for a total of 3 sets. 

Great Job! Workout is complete. Finish with some bicep and tricep stretches as you cool down. 

  • By admin
  • 4/25/2014

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