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Biceps & Core (A)

Gym Time Arms & Abs • 3m 54s

Focus: Biceps & Core
Equipment: TRX & one set medium/heavy dumbbells

1. TRX Biceps Curls:
- 12 reps

2. Dumbbell Biceps Curls Matrix:
-8 Full reps
-8 Mid-range combo
-8 Mid-range push/pull
-8 Full reps

3. Halos:
- 10 reps (ES alternating)

Perform entire circuit 3 times

Up Next in Gym Time Arms & Abs

  • Triceps & (touch of) Lower Body (B)
    03:26
    Triceps & (touch of) Lower Body (B)

    Triceps & (touch of) Lower Body (B)

    Focus: Triceps & (touch of) Lower Body
    Equipment: Cable Set-Up - with straight bar attachment

    1. Reverse Grip Triceps Press - 8-10 reps
    2. Basic Grip Triceps Press - 8-10 reps
    3. Triceps Push-Up to pounce - 8 reps
    4. Fall Back/Chair Position ISO Hold:
    - 10 Pulses
    - 5 Fall Back Squats
    - 10 ...

  • Triceps & Core/Abs (C)
    05:32
    Triceps & Core/Abs (C)

    Triceps & Core/Abs (C)

    Focus: Triceps & Core/Abs
    Equipment: TRX & one set (medium/heavy) dumbbells

    1. TRX Triceps Extension - 12 reps
    2. (Anti) Skull Crushers - 12 reps
    3. Overhead Pull w/Bridge/ Sit-Up - 12 reps
    4. Table Top Position Reverse Curl (heel drop) - 12 reps

  • Triceps & Core/Abs (D)
    03:56
    Triceps & Core/Abs (D)

    Triceps & Core/Abs (D)

    Focus: Triceps & Core
    Equipment: Cable Set-Up - rope attachment

    1. Overhead Triceps Extension - 12 reps
    2. Triceps Press - 12 reps
    3. Walkout to Plank/Quadruped Combo - 3-5 reps

    Perform entire circuit 3 times

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