TIME: 30 mins    |    SETS: 3 Superset 1 followed by 3 Superset 2.    |    REPS: 12
TEMPO: Slow and controlled     |    REST: No rest between exercises 2min after each superset

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Superset 1 Biceps.

  1. Chin up - underhand grip (beginners hold bar for 10secs or reverse chin-ups)  
  2. Dumbbell Bicep Curl 
  3. Barbell Bicep Curl 
Superset 2 Triceps.
  1. Two-Armed Overhead Triceps Extension with Medicine Ball or Dumbbell  
  2. Rolling Triceps Extensions with Medicine Ball or Dumbbell  
  3. Close Hand (Triceps) Pushups on Toes (last set to failure)

How to Perform Exercises

Chin-ups - Underhand Grip

Starting Position
  • Take and underhand grip of bar / ring and fully extend arms by bending your knees. 
  • Lift your feet off the ground and cross your feet. 
  • Squeeze Gluteals (Buttocks) and pull in and tighten Abdominal muscles.
Perform Exercise
  • Inhale - stick your chest out and arch your back and pull yourself up until your chin reaches the bar
  • Exhale -  slowly lower yourself by extending your arms straight back to starting position. This completes one rep
Exercise Variations
  • Beginners - Perform movements in starting position and hold for 10-30secs. Once you can hold the bar for 30secs, use a small jump to help pull yourself up to the bar and then super slow lower to starting position.
  • Intermediate -  Use a small jump to help pull yourself up to the bar and then super slow lower to half way and pull yourself back up to bar for one rep.

Two-Arm Overhead Triceps Extension with Medicine Ball / Dumbbell 

Starting Position
  • Hold the medicine ball in both hands straight up above your head, arms fully extend, legs hip width apart and knees slightly bent.
  • Squeeze Gluteals (Buttocks) and pull in and tighten Abdominal muscles.
Perform Exercise
  • Inhale - slowly bend your elbows back behind your head allowing the ball to hang down as far as comfortably possible. Keep your elbows pointed toward the ceiling throughout the move. 
  • Exhale -  slowly extend your arms straight without moving your elbows until your the ball/weight is straight above your head in the starting position. This completes one rep. 
Exercise Variations
  • Sitting down on a bench or ball
  • Sitting down with back supported on short back bench.

Rolling Two-Handed Triceps Extension with Medicine Ball / Dumbbell 

Starting Position
  • Lying on a flat bench, hold the medicine ball in both hands straight up with arms perpendicular to the floor and fully extended. 
  • Feet on bench with knees bent.
  • Squeeze Gluteals (Buttocks) and pull in and tighten Abdominal muscles.
Perform Exercise
  • Inhale - slowly bend your elbows back until forearm is parallel to the floor and elbow has a 90 degree bend. Fix this position then slowly move your weight and elbows back behind your head and lower until upper arms are parallel to the floor (forearms now perpendicular to floor).
  • Exhale -  slowly bring your weight back up to forearm parallel with floor hold and extend weight up until arms are straight and back in starting position. This completes one rep. 
Rolling Triceps Extension
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