Copy this workout into your notebook, so you won't forget. I'll include video's on how to properly perform each exercise after the breakdown. Enjoy the workout, and get strong fit chicks! Go to the gym and punch this workout in the face! GET SOME!
*Choose your weight wisely and honestly.
*Rest between exercises, if you are a beginner rest 90 seconds; as you progress 30 seconds is fine.
*You are supposed to be at failure at the 10th rep. Don’t just go out and do 10 repetitions of any weight and stop when you do the 10th rep, even if you could have done more. What’s the point in that? When lifting, you need to choose a weight heavy enough that it forces you to failure at the tenth repetition.
*Sip water throughout your workout
*Form is very important, Do everything slowly, controlling your motions with the muscles you are working, rather than letting momentum or gravity take control.
*Warm-up and stretch before you hit the weights, stretch after your done.
- Bicep Curls
- Hammer Curls
- Preacher Curls
- Isolated Bicep Curls
- Tricep pull downs
- Tricep Kick Back
- Skull Crushers
- Single Cable Tricep Pull downs
- Military Press
- Front Raise
- Lateral Raise
- Arnold Press
Isolated concentration curls
Tricep Pull downs