10 Weeks To Fit Day 19 is going to drain our biceps and triceps, working 5 sets of 10 reps, which seems easy enough until you finish. We will also be adding rope slams which will leave your triceps toned and firm. You will definitely feel the pump and burn after your workout is done but wait until two days later! Make every rep count so if you need to drop down in weight to push and pull your weights through each rep then do what you need to maximize your sets.
Let’s Get Ten-Acious!
(Exercise Examples Below)
Congrats! I hope your biceps and triceps are feeling pumped. Today’s cardio is 45 minutes on the Elliptical with resistance set to 7, so pound your post workout shake and stay hydrated throughout the day.
Soon, you’ll be “10 weeks to fit.”
BE SURE TO VISIT ALL OF THE DAYS IN THE WORKOUT (in case you missed one):
Day 1: 10 WEEKS TO FIT-DAY 1: LEGS AND ABS
Day 2: 10 WEEKS TO FIT-DAY 2: SHOULDERS & ABS
Day 3: 10 WEEKS TO FIT-DAY 3: CHEST & TRICEPS
Day 4: 10 WEEKS TO FIT-DAY 4: BICEP & ABS
Day 5: 10 WEEKS TO FIT-DAY 5: BACK
Day 6: 10 WEEKS TO FIT-DAY 6: ACTIVE REST
Want to try another plan?
10 weeks, 6 weeks, or 5 weeks you decide! If you are looking for a longer muscle building program that really test your strength and endurance try the 10 week program. If you are looking for a plan that takes you through pyramid training then you would love the 6 week plan, and if you are looking for a quick plan that takes you through less sets, but heavier weights then the 5 week plan is waiting for you. All the plans come with instructional videos, pictures, and written workout guides. They are all challenging plans and a lot of fun to watch your body transform. So pick your plan and get started today! Stay tuned for the 28 Days to Shred coming soon.
Click here: Pick another plan
What can you do alternatively for the rope exercises? Only the personal trainers allow use of the ropes. Loving this program by the way and each upgrade makes it easier to follow along. Thanks for posting
Vonnie, that is a bummer you don’t get access to them too. I would use dumbbells. Grab a weight that is comfortable for you and hold them in the middle. Do the same side to side, up and down motions as the ropes, but with the dumbbells standing in a squat position. It will still contract your triceps, work your biceps, core muscles and your quads. If that is too awkward do a circuit of one bicep, one tricep, on core, and one quad exercise doing each exercise for 1 minute doing as many reps as you can and cycle through it 3 times. I hope this helps, Shannon 🙂
Hi! What if I’m trying the ten weeks… Will it throw me off, if when I’m done I want to try your 6 & 5 week plans?
V! NO, you will be fine doing a different workout program once you are done with the 10 weeks!
Shannon 🙂