I use a different approach to lifting every week to keep my muscles guessing. This week, I am doing a circuit of three exercises. This means I will perform three different exercises for the same muscle group back-to-back, with 10 reps per exercise. I repeat the circuit three times.
Circuit one, Biceps. Repeat 3x:
10 Dumbbell hammer curls
10 Close grip barbell curls
10 Cable curls (put a stirrup a little above shoulder level – support yourself by grabbing the opposite cable track – make sure your upper arm DOES NOT MOVE during the exercise) This, but one side at a time.
Circuit two, triceps. repeat 3x:
10 Close-grip bench presses
10 Tricep kickbacks
10 Seated dumbbell triceps extensions
Circuit three, combo. repeat 3x:
10 Cable rope curls
10 Cable tricep pushdowns
10 Preacher hammer curls
10 Seated tricep press
Extra credit:
two sets of 20 forearms
chin-ups till fatigue, assisted if needed
dips till fatigue, assisted if needed
Remember this is more endurance than power – keep the weight low and your form perfect.
tinyfitster 