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)
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
Hi! I was just wondering how long you rest in between reps and also in between sets? Thanks!! 🙂
Hi Barby,
Thanks for your email and questions. How long you rest in between exercises is completely dependent on your goals and your individual workout. For instance, heavier workouts may require a few minutes between exercises whereas workouts designed to increase strictly size should feature shorter rest periods according to the Journal of Strength and Conditioning. In order to maintain a high output, you need to rest enough time to allow your muscles a chance to recover. For example, If I am doing heavier weights and lower reps I may rest around 60+ seconds. If I am doing lighter weights and higher reps I try to decrease my rest time to around 30-45 seconds. Also, the time that it takes me to advance and move on to my next set (maybe a minute or two) is all I take for resting in between sets.
Here are some nice guidelines to determine how long you need to rest during your workout
Goal: Muscular Endurance
Reps: 12-20
Rest time: 30-45 seconds
Goal: Muscular Hypertrophy
Reps: 6-12
Rest time: 60-90 seconds
Goal: Muscular Strength
Reps: 3-5
Rest time: 2-4 minutes
Goal: Muscular Power
Reps: 1-3
Rest time: 3-5 minutes
Shannon – xoxo
Thank you for the workout routine! Is this designed for everyday for 10 weeks? Or is there rest between days?
Kesendra, Hi, yes there are 2 rest day a week, if you go to my blog you will be able to see which days are the rest day for 1O weeks to get fit.
Shannon 🙂
Hi Shannon! I’m on Day 2 of 10 weeks to fit and I’m really liking the workouts so far; I’m so glad I stumbled upon your website. Just a question: do you recommend using the elliptical to get in your cardio? Or should one stick to the treadmill?
Thanks!
Genoveva!!
Hi, You can do whatever cardio you like and works for you. I try to changes things up to use different muscles and intensities so my body doesn’t get use to the same thing. Hope that makes sense and answers your question?
Shannon 🙂
I am beginner with your workouts and weight lifting. I on day 5 and doing well with the weight lifting but questioning how long I should do cardio after a workout. I usually only have time enough for about 20 minutes. Is 20 minutes enough or do I need to try to increase that time? I’m looking to lose weight and build muscle.
Sophia! Awesome job on the workouts!! If you only have 20 minutes for cardio, that is ok, but if you can maybe get 20 more minutes in later in the day or evening that would be “ideal.” With that said, 20 isn’t the end of the world, you may see faster result adding a little more cardio in, but just stay positive and work hard, that is all you can do!!
Shannon 🙂
Hey Shannon!
I am about to do my day 5 of this 10weeks to fit challenge but my question is is it normal to be so sore/hurting?
It may be a silly question especially considering I never had this much of intense workouts before but haha. Even the fats? around my elbows hurt. Is this normal? I just want to be sure Im doing fine and its due to working out too well and properly. I wanna finish all the way and not get injured or pull something
Soojin! Hi, it is normal to be sore, but you know your body and if you feel like you are too sore maybe step back a little with the weights. I don’t want you to hurt yourself either, but yes, it is absolutely normal to be sore especially if you are not use to or have done workouts like this before. Just go easy if you need to and allow yourself to recover. I have know doubt you will be able to finish!
Shannon 🙂
Hi Shannon my gym doesn’t have any exercise balls do you have a substitute for this exercise?
Michelle!
Yes, you can do mountain climbers in place of the ball to chest exercise and you don’t need to use the bosu ball for the cable ab exercise you can just put your knees on the floor and do the reverse cable crunches. I hope this makes sense?
Shannon:)
Thank you for your response Shannon it will help with my Day 4 exercises tomorrow. Do you have a substitute for the row machine pull ins?
Thank you
Michelle
Ps loving the program
Hi Shannon, can we do super sets with the exercises, example the first 2 together and so on?
Natalie,
Yes, you can do super sets with the exercises!
Hey there. Thanks so much for this routine. I’m a new mom and always worked out before pregnancy and during. Now being able to get back to the gym is amazing but I felt like since I only hadn’t an hour I couldn’t just do 40 min on the treadmill and then work out like I used to, I needed a more effective routine. This routine is awesome, easy to follow and I feel efficient at the gym with the hour that I have. Now for my question. The last exercise using the rowing machine, I’ll need an alternative for this one as the rowing machine in my gym doesn’t have enough space behind it to plank.
Hi! That is awesome, I am happy the program is working well for you. You can do seated biceps curl with dumbbells or a barbell, just make sure to extend your arms all the way down before curling back up.!
No no the at work out at the end
Thank you for your own opinion.
Hi ,would like to ask you about the quantity of the absorbed protein in one meal,what is the truth?is that more than about 25 grams for one setting?
Regards