Day 91
MENS
BI’s & TRI’s
(See videos for demonstrations)
2 min. warm-up – Jump rope at a light pace
Exercise 1
- 2 Dips on Dip machine, 1 Chinup, 4 Dips, 2 Chinups, 6 Dips, 3 Chinups, 8 Dips, 4 Chinups, 10 Dips, 5 Chinups (Do this with no rest and use assistance if needed )
- Rest 60 seconds
- Repeat these 3 times
Exercise 2
- Stand on one leg and do 10 barbell curls with a wide grip. Switch legs and do 8 more
- Stand on one leg and do10 barbell behind the neck tricep extensions. Switch legs and do 8 more
- Repeat these 3 times.
Exercise 3
- 12 reps of dumbbell curls mixed in with tricep dumbbell extensions. Do 1 side at a time. 1 curl with 1 extension = 1 rep
- Rest 60 seconds
- Repeat these 3 times.
Finish with 8 min. of burpees using a bosu ball
STRETCH
Stretch biceps and triceps after workout. Hold each stretch for 30 seconds
WOMENS
BI’s & TRI’s
(See videos for demonstrations)
2 min. warm-up – High Knees
Exercise 1
- 2 Dips on chair, 1 Chinup, 4 Dips, 2 Chinups, 6 Dips, 3 Chinups, 8 Dips, 4 Chinups (Do this with no rest and use assistance if needed )
- Rest 60 seconds
- Repeat these 3 times.
Exercise 2
- Stand on one leg and do 8 dumbbell curls with hands out wide. Switch legs and do 8 more
- Stand on one leg and do 8 dumbbell behind the neck tricep extensions. Switch legs and do 8 more
- Repeat these 3 times
Exercise 3
- 10 reps of dumbbell curls mixed in with tricep dumbbell extensions. Do 1 side at a time. 1 curl with 1 extension = 1 rep
- Rest 60 seconds
- Repeat these 3 times.
Finish with 6 min. of burpees using a stability ball (or on a stair)
- STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds.
