My Workout: Day 1

Happy Tuesday! Ok guys, here is a detailed workout for my arm and ab day. I will be posting the rest of my workouts this week.

This is what I call 5-1 routine, 5 days on 1 day off. This is also a form of HIT (High Intensity Training) Less than 30 seconds rest between each set…for beginners 45secs-1 min. You are working 2 body parts at the same time, its called super setting. This gives you the benefits of cardio and weight training.

Day 1 Biceps and Triceps
Warm-up: 1 set pullups, 1 set push ups
Barbell Curl 4 sets 10,10,8,6 w/ Skull crushers(Barbell) 10,10,8,6
Dumbbell Curl 4 sets 15,12,10,8 w/ Inside chest Press 15,12,10,8
Hammer Dbell Curl 4 sets of 6 w/ Cable Pushdowns(Triangle Grip) 8,8,6,6
Ez Bar Curl 4 sets of 12 w/ Rope Pushdowns 10,10,8,8
Reverse Grip tricep cable push down 3 sets of 12
Abs: Cable Crunches with rope 4 sets of 15-20
Weighted Legs Raises 4 sets of 15-25
Cable Twist(Obliques) 4 sets of 12 Both Sides
Decline crunches 4 sets to failure

So for beginners you want to shave shave off a set or two for each of the workouts until your muscles have grown adapt to the workout. With arms, its all about the negative rep, the downward motion. 1 second up, 2-3 seconds down. Keep pace with the 30 seconds to a minute rest in between, you will put your body into a fat burning mode…so if your objective is to lose fat…don’t be the talker in the gym and get it done. 🙂

So there is day 1 for you, day 2 will be posted tomorrow. Much love to you all and I will see you tonight!!!

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