🔥 Round 1 (3 sets) 🔥
👏🏻Barbell Underhand Rows (8-10 reps)
Brace the core! Row the bar or dumbbells toward your body by bending the elbows and bringing your shoulder blades together (retracting). Lower slowly and return to starting position.
👏🏻7,7,7 Bicep Curls
Use supinated or underhand grip. Keep elbows glued at the side to isolate the bicep curl through each range of motion. Start with 7 low to mid range curls, then 7 mid to full range curls, into 7 full range curls. Eliminate any swinging of the DBs.
👏🏻Single Arm Tricep Kickback (8 reps each)
Maintain initial elbow and upper arm positioning throughout the movement to focus on tricep engagement.
🔥 Round 2 (3 sets) 🔥
👏🏻Close Grip Pulldown (10-12 reps)
Handles should be together. Pull handles down toward front of face. This exercise stresses the lats, the upper back and posterior deltoids.
👏🏻Single Arm Bicep Curl (10-12 reps each)
Resting the elbow on your inner thigh allows for a concentrated bicep curl. Be sure to keep a flat back and lifted chest throughout the movement. Avoid using momentum!
👏🏻Narrow Press (12-15 reps)
Start lying on bench with the barbell or Dumbbells up above you in line with the shoulders. Bring elbows down, keeping them close to your torso. Make sure the traps are relaxed and shoulders are depressed. Drive through the triceps to come back up.
🔥 Round 3 (3 sets)🔥
👏🏻Back Fly (8-10 reps)
Grip dumbbells neutrally and hinge at the hips to bring your upper body almost parallel to the floor. Keep a slight bend in the elbows and bring the dumbbells up to either side by retracting and depressing the shoulder blades/scapula.
👏🏻Hammer Curl (8-10 reps)
Keep palms facing inwards and movement controlled. Limiting momentum and swinging.
👏🏻Tricep Push-up (8-10 reps)
This can be done on the knees (less advanced) or the toes (more advanced). Maintain proper plank position with neutral engaged core as you push-up. Keep the elbows narrow just outside the torso to engage the triceps.
Link to Workout: https://www.instagram.com/p/CUibZOlFq-t/?utmmedium=copylink