It’s Day 4 of 10 WEEKS TO FIT and we are building our biceps and hammering our abs.  Remember on biceps to slow down on the negative, contract on the positive, and slightly twist your wrist out so your pinky finger is facing up and in to activate the peak of the bicep.  Keep hydrated and fueled, workouts are only going to get more intense.

Lets get Ten-acious

 

 

 

 

10 Weeks to Fit-Day 4: Biceps & Abs

WORKOUT:

1- Wide-Grip Standing Barbell Curl: 4 sets of 15-20 reps

2- Close-Grip Standing Barbell Curl: 4 sets of 15-20 reps

3- Lying Cable Curls: 4 sets of 15-20 reps

4- Lying Rope Curls: 4 sets of 15-20 reps

5- Cable Crunches: 3 sets of 15-20 reps

6- Exercise Ball Pull-In: 3 sets of 15-20 reps

7- Row Machine Pull-In: 3 sets of 15-20 reps

(Exercise examples below)
Day_4_Biceps_&_Abs

Congrats! You made it through Day 4 of 10 weeks to Fit. Remember drink your protein shake and do your cardio.

BE SURE TO VISIT THE PREVIOUS OR NEXT WORKOUT:  

Day 3: 10 WEEKS TO FIT-DAY 3: CHEST & TRICEPS

Day 5: 10 WEEKS TO FIT-DAY 5: BACK