Hello Everyone,
This is yet another Amazing Workout Designed by LSSD group. Hope you push yourself to your limit like we do and get the results you deserve.
Bicep/Tricep Phenomenon: 
Each exercise must be done with 15 sec in between each! You will be receiving 2 minutes of active recovery at the end of each set.
Biceps: 4 sets of 8-10 reps
1.Alternating DB Bicep Curl (Superset)
Isolation Hammer Curl (Right Arm only/Left Arm only/Right Arm only/Left Arm only)
15 sec rest –
2. 21 Pyramid Curls
- 7 Bottom Half Curl
- 7 Full Range Curl (1:1)
- 7 Full Range Resistance Curl (2sec up:5 sec down)
15 sec rest –
3.Triple Threat Curl:
- Grab a pair of dumbbells. While standing, curl one arm at a 90-degree angle and hold that position (a static hold) while you do 8-10 reps of hammer curls with the other arm.After 8 – 10 reps, switch arms and do the same thing. After you finish both arms, do two-arm curls for an additional 8-10 reps.
2 minute Jog!! Active Recovery – GO GO GO!!! Do it another 3 times!!!
After 4 sets of Biceps – move on to Triceps
Triceps: 4 Sets x 8-10 reps
1.Rope Tricep Press-Down (Superset)
- With – Tricep DB Kick Back
15 sec rest
2. Incline Tricep DB Extensions
- Grab a pair of dumbbells. While on an inclined bench or hill, keep one arm at a 90-degree angle and hold that position (a static hold) while you do 8-10 reps of tricep extensions with the other arm.After 8 – 10 reps, switch arms and do the same thing. After you finish both arms, do two-arm DB (dumbbell) tricep extensions for an additional 8-10 reps.
15 sec rest –
3.21 Pyramid Dips
- 7 Bottom Half (SINK LOW)
- 7 Full Range (1:1)
- 7 Full Range Resistance Curl (2 sec down:5 sec up)
2 minute Jog!!! GO GO GO! Repeat for 3 more sets!
Hope you all feel the burn!
Good Luck
