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Weighted, Body Weight & Beast-Mode Exercises 

M1-D26: ARMS

"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 tremendous size." ~ By James Chan, 2019

Month 1 : Day 26

M1-D26

Choose Your Workout: Weighted, Body Weight or Beast-Mode

PERFORM EXERCISES FROM TOP TO BOTTOM  AND REPEAT FOR 4 TOTAL ROUNDS

COMPOUND/SUPER/QUICK SETS ARE DONE BACK-TO-BACK WITH LITTLE TO NO REST

ROUND ONE (R1)=15 REPS, R2=12 REPS, R3=10 REPS, R4=8 REPS

60 SECOND BREAK BETWEEN SETS

*Click on "Show Me The Exercise" button for a tutorial*

Workout Option - 1

Exercise/Repetitions 

Weighted - 4 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Superset 1

Barbell Drag Curl

15/12/10/8

Skull Crusher

15/12/10/8

60 Second Break
Quick Set 2

Plank Up/Downs

Until Failure

Triceps Extension (Cable) 

15/12/10/8

60 Second Break
Superset 3

Alternating Dumbbell Curls

15/12/10/8

Triceps Single ArmPull Down (Cable)

15/12/10/8

60 Second Break
Superset 4

Preacher Curls

15/12/10/8

Overhead Tri Extension

15/12/10/8

After 4 Sets of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete
Workout Option - 2

Exercise/Repetitions 

Body Weight - 4 Total Rounds 

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Superset 1

Bicep Plank

15/12/10/8

Ground  Triceps Dip

15/12/10/8

60 Second Break
Superset 2

Table Inverted Row

15/12/10/8

Side Body Pushup

10 Each Side

60 Second Break
Superset 3

Elevated Pike Push Up

10

Towel Curl

15/12/10/8

60 Second Break
Quick 4

Plank with Top Rotation

10 Each Side

Diamond Push-up

Until Failure

After 4 Sets of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete 

A Combination of Weighted and Body-Weight Exercises

Beast-Mode

 
Workout Option - 3

Exercise/Repetitions 

Beast-Mode - 4 Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Compound Set 1

Alternating Dumbbell Curl

15/12/10/8

Diamond Push Up

Until Failure

Preacher Bench Curl

15/12/10/8

60 Second Rest
Quick Set 2

Barbell Drag Curl

15/12/10/8

NegativeChin-Ups

15/12/10/8

Skull Crushers

15/12/10/8

60 Second Rest
Quick Set 3

Incline Dumbbell Curl

15/12/10/8

Side Plank

30 Sec Each Side

Triceps Cable Push

Until Failure

60 Second Rest
Quick Set 4

Hammer Curls (Dumbbell)

15/12/10/8

Hip Raises

10 Each Side

Plank Up/Downs

15/12/10/8

After 4 Sets of the above 

High Knees

7 Minutes (20 Sec Intervals)

Complete
 

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