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FRIDAY: ARMS

 

EXERCISE SETS REPS
Tricep Kickback 3 15, 12, 10
Rope PushDown 3 15, 12, 10
Seated OVERHEAD Rope Extension 3 15, 12, 10
Hammer Curl 3 15, 12, 10
Preacher Curl 3 15, 12, 10
Seated ALTERNATE DUMBBELL Curl 3 15, 12, 10

 

  • Tricep Kickback

    Hold a dumbbell in one hand while taking a split-stance position. Kneel on the bench with your opposite knee, place your other hand on the bench for support, and lean forward. Keep your upper arm parallel to the floor and extend your elbow to a full extension. Your upper arm should remain stationary during the movement. At the top of the movement, squeeze your triceps to get the most out of the rep.

  • Rope PushDown

    Standing with your feet shoulder-width apart and knees slightly bent; grab the cable-pulley rope attachment with an overhand grip. Leaning slightly forward, position your elbows close to your sides, keeping a 90-degree angle between the forearm and biceps. Press the rope attachment down towards the ground, flexing your triceps as you go until your arms are fully extended. Pause at the bottom and squeeze your triceps before returning to the starting position.

  • Seated OVERHEAD Rope Extension

    Connect a rope to a low pulley. Sit back on inclined upright bench. Grab the rope with both hands and hold it overhead at full extension. Keeping your arms close in beside your head, lower the rope in an arc behind your head until your triceps are stretched. Return to starting position, remembering to keep your upper arms stationary throughout the movement.

  • Hammer Curl

    Standing with your feet shoulder-width apart, take a dumbbell in each hand. Arms should be hanging down at your sides with palms facing each other. Keeping the upper arms stationary, and without bending at the wrists, curl the dumbbells up slowly towards your shoulders. Stop when your forearms become parallel with the floor. Lower the dumbbells back down slowly, making sure to keep the elbows stationary throughout the movement.

  • Preacher Curl

    Take a seat at a preacher curl machine and select your weight. Place your upper arms on the preacher pad and hold the handles with an underhand grip. Lift the handles towards your chest and hold the contraction at the top of the movement for a short pause. Lower the weight to the starting position in a slow and controlled motion.

  • Seated ALTERNATE DUMBBELL Curl

    Sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arm’s length. Your feet should be about shoulder-width apart. While holding the upper arm stationary, curl the weight as you rotate the palm of the hands until they are facing forward. Continue alternating in this manner for the recommended amount of repetitions.

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