Biceps, Triceps & Core



I hope you are enjoying the pain of sore muscles expecting you to be on the right track. The best source of motivation you have are the changes you see in your body. Its just about working out 5 days a week. Don't let any excuses drag you down to break your consistency.

A quick advice from Zin Aditi: never forget to take Multivitamins when following a workout program as your body is undergoing a lot of wear and tear.

Today we would work on the biceps and triceps followed by the core.

Video tutorials of the exercises from Bodybuilding.com and Youtube.com are mentioned below, kindly refer them before performing any workout. The posture of the body needs to be correct in order to hit the muscle you are training for accurately.

This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout.




BICEPS, TRICEPS AND CORE
WARM UP
S. No. Exercise Repetitions/Time
1 Treadmill 5 minutes
CORE
S. No. Exercise Repetitions/Time
1 Leg raises Set 1 50 repetitions
Set 2 50 repetitions
Set 3 50 repetitions
2 Frog kicks Set 1 50 repetitions
Set 2 50 repetitions
Set 3 50 repetitions
BICEPS AND TRCEPS
S. No. Exercise Repetitions/Time
1 Bar dips Set 1 15 repetitions
Set 2 15 repetitions
Set 3 15 repetitions
Set 4 15 repetitions
2 Dumbbell curl Set 1 15 repetitions
Set 2 12 repetitions
Set 3 10 repetitions
3 Cable curl Set 1 15 repetitions
Set 2 12 repetitions
Set 3 10 repetitions
4 Concentration Set 1 15 repetitions
Set 2 12 repetitions
Set 3 10 repetitions
5 Tricep dumbbell extension Set 1 15 repetitions
Set 2 12 repetitions
Set 3 10 repetitions
6 Rope push down Set 1 15 repetitions
Set 2 12 repetitions
Set 3 10 repetitions
7 Bench dip Set 1 15 repetitions
Set 2 15 repetitions
Set 3 12 repetitions
8 Reverse kickback Set 1 15 repetitions
Set 2 12 repetitions
Set 3 10 repetitions


TUTORIALS


  1. Leg raises
  2. Frog kicks
  3. Bar dips
  4. Dumbbell curl
  5. Cable curl
  6. Concentration
  7. Tricep dumbbell extension
  8. Rope push down
  9. Bench dip
  10. Reverse kickback

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