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Monday | Perform 3 circuits of the following routine. Tricep Push ups – 12 reps Rest 20 seconds Bicep curls – 12 reps Rest 20 seconds Tricep Kickbacks – 12 reps each arm (Complete 12 reps total for each arm. It’s O.K. to either perform one type or combine the three types of kickbacks…only 12 reps total per side) Rest 1 minute |
Tuesday | Tricep Dips – 20 reps Rest 1 minute before beginning 4 Minute Fat Blaster 4 Minute Fat Blaster via Youtube (see below), or it’s official name, Tabata Intervals. You will perform the circuit 2 times which = 4 minutes. This routine is designed to continue burning fat for up to 24 hours. Tabata Formula: Complete routine 2 times 20 seconds for exercise + 10 seconds rest = 30 seconds 30 x 8(exercises) = 240 seconds / 60 seconds = 4 minutes |
Wednesday | Rest (Recovery Day) |
Thursday | Complete the following circuit 4 times Tricep Extensions – 12 reps Rest 15 seconds Bicep Concentration Curls – 10 reps each arm Rest 15 seconds Tricep Dips – 20 reps Rest – 15 seconds Bicep Hammer Curls – 12 reps Rest 1 minute |
Friday | Complete the following circuit 3 times. Tricep Push up – 12 reps Bicep Curls – 15 reps Lying Tricep Extensions – 15 reps Rest 1 minute |
Saturday | 4 Minute Fat Blaster via Youtube (see video below) Rest 5 minutes Complete the following circuit 2 times. Bicep Curls – 20 reps Rest 20 seconds Tricep Kickbacks – 20 reps each arm Rest 20 seconds |
Sunday | Complete the following circuit 4 times. Tricep Dips – Failure (as many as you can do) Rest 20 seconds Bicep Hammer Curls – 15 reps Rest 1 minute |
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