As a group exercise instructor, fitness is a passion of mine as well as my job. I have no formal background in exercise science or kinesiology, but I will share my own workouts with you every now and again incase you all need a new routine or just want some inspo!
Today's workout was bis and tris. Weight can be adjusted according to your strength and comfort.
WARM-UP:
1 mile warm-up on the treadmill (I run in between 7 and 9mph the whole time, but run or jog at your own pace just to get the sweat going!)
MACHINES:
Preacher Curls: 4 sets of 10 @ 40 lbs.
Superset with Tricep Extensions: 4 sets of10 @ 40 lbs.
(for this I just rotate between the bicep and tricep machine to warm up my muscles)
CABLES:
Wide Bicep Curls/Narrow Bicep Curls (Alternating) w/ curl bar: 4 sets of 12 for each @ 30 lbs.
Superset with Tricep Pulldowns w/ rope: in between bicep sets, sets of 10 @ 40 lbs.
30 second plank in between full sets.
both w/ straight bar
Standard Bicep Curl: 2 sets of 12 @ 20 lbs.
Superset with Reverse Grip Bicep Curl: 2 sets of 10 @ 20 lbs.
both w/ straight bar
Upright Rows: 4 sets of 8 @ 20 lbs.
Superset with Bent Over Tricep Row: 4 sets of 8 @ 35 lbs.
1/2 Kneeling Single Arm Row w/ D-Handle: 4 sets of 10 (each arm) @ 20 lbs.
Superset with Standing Lat Pushdown after both arms w/ straight bar: 4 sets of 10 @ 25 lbs.
BURNOUT:
both w/ straight bar
Tricep Pulldown: until failure at 20 lbs.
5 tricep pushups
Reverse Grip Tricep Pulldown: until failure at 20 lbs.
And that was today's workout! I had a lot of time so I just kind of went ham today. My workouts are usually a bit shorter than this, but my summer job hasn't started yet so I get a lot of time in the gym!