Juliet (23)

 

BICEP – TRICEP & ABS 🔥

MOVE QUICKLY BETWEEN SETS! DO NOT TAKE MORE THAN 40-60 SEC REST

 

 

ANTAGONISTIC SUPERSET:

Antagonistic training gives you the ability to do more work in less time. Train a body part with its antagonist, alternating exercises or sets, which means alternating exercises that target opposing muscle groups, like chest and back, quads and hamstrings, or biceps and triceps. When one muscle is contracting, its opposite is stretching/resting. The main muscle that’s moving is called the primer, or agonist.

Switching to the opposing muscle group means you can immediately move into your next set. Supersetting antagonists is especially effective.

 

 

ANTAGONISTIC WORKOUT:

  • SEATED BICEP CURLS: 4 SETS x 15,12,10,8 REPS

EQUIPMENT : DUMBBELLS – Level: Pick a heavy weight that will allow you to maintain a good form but will challenge your muscle

  • Start by sitting upright on a flat bench, holding a dumbbell either side of the body, one in each hand
  • Keep your elbows tucked into your side and curl the dumbbell up towards the shoulder
  • Keeping tension through the bicep
  • Pause and contract the bicep for 3-5 sec
  • Slowly lower the dumbbells back to your side
  • Repeat reps as instructed

 

                         WITHOUT TAKING ANY REST CONTINUE TO THE NEXT EXERCISE

 

  • DB SKULL CRUSHER: 4 SETS x 15,12,10,8 REPS (CONTRACT YOUR TRICEP AT THE TOP OF THE MOVEMENT GO SLOW ON THE WAY TO STARTING POSITION)

EQUIPMENT : DUMBBELL– Level: Pick a heavy weight that will allow you to maintain a good form but will challenge your muscle

  • Hold a DB in each hand, lying down on a bench with arms extended directly above you
  • Engage your core Keep your upper arms up as you bend at the elbow
  • Bring the DB back towards your head
  • Engage your triceps and push the DB backup above you until your arms are straight
  • REMEMBER only the upper arms are moving towards your head and up

 

 

                   Take 30-40 seconds rest after completing the 1st set of the exercises

 

 

 

ANTAGONISTIC SUPERSET:

  • INCLINE BICEP CULS: 4 SETS x 12,12,10,8 REPS 

EQUIPMENT : DUMBBELL– Level: Pick a heavy weight that will allow you to maintain a good form but will challenge your muscle

  • Sit on an incline bench set to a 45- or 60-degree angle
  • Hold a pair of DB at your side
  • Brace your core
  • Squeeze your biceps and bend your elbows to lift the DB to shoulder level
  • Hold and contract your biceps
  • Keep your torso stil
  • Exhale and slowly lower back to starting position
  • Repeat reps as instructed

 

 

                         WITHOUT TAKING ANY REST CONTINUE TO THE NEXT EXERCISE

 

 

 

  • 2 DB TRICEP EXTENSIONS: 4 SETS x 12,12,10,8 REPS

EQUIPMENT : DUMBBELL– Level: Pick a weight that will allow you to maintain a good form but will challenge your muscle

  • Sit upright and hold a dumbbell with both hands directly above your head
  • Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still
  • Extend your arms
  • Repeat reps as imnstructed

 

 

                   Take 30-40 seconds rest after completing the 1st set of the exercises

 

 

 

ANTAGONISTIC SUPERSET:

  • CABLE PREACHER BICEP CURLS: 3 SETS x 12,10,8 REPS (CONTRACT YOUR BICEP AT THE TOP OF THE MOVEMENT GO SLOW ON THE WAY TO STARTING POSITION)

EQUIPMENT : CABLE MACHINE – Level: Pick a weight that will allow you to maintain a good form but will challenge your muscle

  • Sit down
  • Place the back of your upper arms (your triceps) above your knees and grab the bar using an underhand grip (palms facing up)
  • Make sure that when you place the arms on your knees you keep them in tacked
  • This will be your starting position
  • Now lift the bar as you exhale and you contract the biceps
  • At the top of the position make sure that you hold the contraction for 5 sec
  • Only the forearms should move
  • The upper arms should remain stationary and on your knees at all times
  • Lower the bar slowly back to the starting position as you inhale
  • Repeat for reps as instructed

 

 

 

                         WITHOUT TAKING ANY REST CONTINUE TO THE NEXT EXERCISE

 

 

 

  • CABLE TRICEP PUSHDOWN: 3 SETS x 12,10,8 REPS (CONTRACT YOUR TRICEP AT THE BOTTOM OF THE MOVEMENT GO SLOW ON THE WAY TO STARTING POSITION)

EQUIPMENT : CABLE MACHINE – Level: Pick a weight that will allow you to maintain a good form but will challenge your muscle

  • Stand in front of a cable machine holding a bar attachment
  • Hold each side of the bar with arms bent and close to your sides
  • Push the bar down until your arms are straight
  • Squeeze your triceps when arms are fully extended down
  • Take the bar back up to the starting position
  • Keep your elbows locked at your side throughout the movement

 

                   Take 30-40 seconds rest after completing the 1st set of the exercises

 

 

ANTAGONISTIC SUPERSET:

  • DRAG CURLS: 3 SETS x 12,10,8 REPS 

EQUIPMENT : BARBELL  – Level: Pick a weight that will allow you to maintain a good form but will challenge your muscle

  • Begin by gripping a barbell with a palms-up shoulder-width grip with the barbell across your thighs
  • Keep your chest up, shoulders down, and look straight ahead
  • Pull your elbows back to contract your bicep and “drag” the barbell up to your body towards your shoulders
  • Stop at the lower chest/upper ab level
  • Pause and contract the biceps then slowly lower the bar along the same path back to the starting position
  • Repeat reps as instructed

 

                         WITHOUT TAKING ANY REST CONTINUE TO THE NEXT EXERCISE

 

 

  • BB SKULL CRUSHER: 3 SETS x 12,10,8 REPS 

EQUIPMENT : BARBELL  – Level: Pick a weight that will allow you to maintain a good form but will challenge your muscle

  • Hold a EZ bar, lying down on a bench with arms extended directly above you
  • Engage your core Keep your upper arms up as you bend at the elbow
  • Bring the EZ bar back towards your head with a slow a controlled motion
  • Engage your triceps and push the EZ bar backup above you until your arms are straight
  • REMEMBER only the upper arms are moving towards your head and up

 

                   Take 30-40 seconds rest after completing the 1st set of the exercises

 

 

ABS ON 🔥🔥🔥

This is the time to set your ABS on fire! It is designed to burn out your ABS.

Work hard with 10 seconds transition time to the next exercise. Rest only after completing the superset which means going through the exercise one after another and rest for no more than 40-60 seconds prior the next round/sets

 

 

  • CABLE CRUNCHES: 3 SETS x 20 REPS

  • Attach the rope handle to the pulley of a cable station
  • Get down on your knees holding the rope with both hands next to chicks
  • Keeping your weight on your knees
  • Crunch your body, bringing your forearms down to your knees and your head to the floor squeeze your abs and pause to feel the contraction
  • Slowly return to the starting position
  • Repeat reps as instructed

 

 

 

                         WITHOUT TAKING ANY REST CONTINUE TO THE NEXT EXERCISE

 

 

  • CABLE LEG RAISES: 3 SETS x 20 REPS 

  • Place a bench in front of a cable machine
  • Attach the attachment on your ankles with the cable machine Lie down with your back on the bench and your arms holding the edge of the bend exactly above your head and your feet straight out in front of you
  • Brace the core to elevate both legs together in the air, until the legs are perpendicular to the ground
  • Your head should always be in contact with the floor In a controlled manner, bring your legs back down towards the ground
  • Repeat this movement without letting your feet touch the ground in between each rep
  • Perform reps as instructed

 

 

                         WITHOUT TAKING ANY REST CONTINUE TO THE NEXT EXERCISE

 

  • HANGING OBLIQUE LEG RAISES : 3 SETS x 10 REPS E/S

  • To perform the move, just find a pullup bar and hang with a pronated (overhand) grip
  • Twist at your hips to raise your knees to your waist, pulling them up to the right side of your body.
  • Pause for a moment, then lower to the starting position
  • Repeat the movement on the left side
  • Repeat reps as instructed in both sides

 

                   Take 30-40 seconds rest after completing the 1st set of the exercises