






















EMPLOY YOUR FULLEST POTENTIAL
"Your biceps have a mix of fast and slow-twitch fibers, the misnamed "lower biceps" or brachialis is composed primarily of fast-twitch fibers. Even though it is only the size of a golf ball, the brachialis is situated underneath your biceps next to the inside of your elbow."
"Of the three triceps heads (lateral, medial, and long head), the long head of the triceps is the meatiest of the three. Even when the lateral and medial heads are fully developed and the long head is underdeveloped, the long head is still comparable in size."
"Whereas the lateral and medial heads have a mix of fast and slow-twitch fibers, the long head is comprised primarily of fast-twitch fibers. So when the fibers of the triceps long head are properly stressed, they develop." ~ By James Chan, 2019
Month 1 : Day 2
PERFORM EXERCISES FROM TOP TO BOTTOM AND REPEAT FOR 3 TOTAL ROUNDS
COMPOUND/SUPER/QUICK SETS ARE DONE BACK-TO-BACK WITH LITTLE TO NO REST
ROUND ONE (R1)=12REPS, R2=10 REPS, R3=8 REPS
60 SECOND BREAK BETWEEN SETS
*Click on "Show Me The Exercise" button for a tutorial*
Exercise/Repetitions
ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)
CARDIO (Run /Bike /Elliptical /Row)
15 Minutes
Exercise/Repetitions
ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)
CARDIO (Run /Bike /Elliptical /Row)
15 Minutes
A Combination of Weighted and Body-Weight Exercises
Exercise/Repetitions
ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)
© Copyright Sup-H Fitness