Bicep and Tricep workout – 3/28/09
Join me at E. Village Outdoor Fitness, only $10 a class.
DO THE NEXT 3 EXERCISES AS A SUPERSET – 3X
a. abdominal wheel trainer-be careful of your back
b. military push ups-failure
c. pull up-wide overhand grip-failure
DO THE NEXT 2 EXERCISES AS A BI-SET – 3X
a. DB Skull crushers-moderate heavy ( 10 reps )
b. crunches with hands extended and even with shoulders, palms pressed together ( thunderbolt sit up )
1 arm DB preacher curls-3 sets-heavy.
DO THE NEXT EXERCISE 2X
1 arm is doing twisting curls while the other arm is holding a DB in a shoulder lateral raise position.
Try to choose a weight that you can hold isometrically for 15 reps of the twisting curls being performed on the
other side.
Outside Hammer Curls- do hammer curls with your arms slightly ab-ducted.-lighter weight as there’s quite a bit of pressure on your delts. ( 2 sets )
Back to that ab-dolly-feet on it, swing your legs side to side. Move directly into down dogs, these are real smooth
with wheels ( try to get your feet as close to your head as possible )
Hal Miller, Personal Trainer & Owner
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