Hello Everyone,
So today I haven’t done a good arm + Leg workout in a couple of weeks so I decided I would share with you one.
It is important to do each exercise 1 after the other for the entire set and then repeat from the top. This workout takes 50 minutes. It is geared towards increase in strength and less of a full body.
Warm up
Ladders or Skipping Rope for 10-15 minutes
Triset 1:
Chin Ups – 2 sets of 12,10 reps
Tricep Push up – 2 sets of 15,12 reps
Air Squats – 2 sets of 20,15 reps
Triset 2: Focus Biceps
Wide Grip Standing Curl – 3 sets of 15,12,10
Lower Half Alternating Dumbbell Curl – 3 sets of 15,12,10
Alternating Lunges – 3 sets of 24,26,28 reps
Triset 3: Focus Triceps
Flat Bench Skull Crushers – 3 sets of 15,12,10 reps
One arm Tricep Extension overhead – 3 sets of 15,12,10 reps
Leg Press – 3 sets of 12,10,10 reps (medium to heavy weight)
Finisher:
Reverse Barbell Curl – 2 sets of 15,12
Tricep Kickback – 2 sets of 15,12 reps
Concentrated one arm curl – 2 sets of 10,8 reps (heavier)
Treadmill or Skipping Rope for 3 minutes!
Good Luck!
