affiliate
10 push-ups
24 bicep burners ( 8 full bicep curls, 8 lower half bicep curls, 8 top half bicep curls)
10 push-ups
15 tricep dips
15 back rows
MUSCLES
seventy five percent water
eighteen percent protein
five percent fats
one percent vitamins and minerals
one percent carbohydrates
WORKING OUT WITH MUSIC BENEFITS
fatigue slower
more repetitions
higher pain tolerance
good mood
same strength as with no music
DUMBELL CURLS AND HAMMER CURLS
4×5
OVERHEAD EXTENSION AND DUMBBELL KICKBACK
4×8
SCIENCE TRAINING
monday – chest and triceps
tuesday – back and biceps
wednesday – legs and shoulders
thursday – chest and trieps
friday – back and biceps
saturday – legs and shoulders
sunday – rest
BICEPS WORKOUT
chin ups 5-8
standing barbell curls 8-12
standing hammer grip cable curls 10-15
standing dumbbell curls 12-20
2-3 sets
1-3 times/week
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15 lateral raises
15 tricep kickbacks
15 shoulder presses
10 push-up
THE FIVE BEST DOCTORS
air
sunshine
exercise
rest
water
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BICEPS
standing dumbbell alternating curls 4 x 10
standing dumbbell hammer curls 4 x 12
seating dumbbell preacher curls 3 x 12
dumbbell rows 3 x 10
cable curls 4 x 15
WORKOUT PROGRAM EXAMPLE
day one – chest – shoulders – triceps
day two – back – biceps
day three – legs
day four – chest – shoulders – triceps
day five – back – biceps
day six – legs
day seven – rest
Morning Workout
20 x 3 jumping jacks
60 secs x 3 elbow planks
10 x 3 push-ups
20 x 3 lunges
20 x 3 squats
40 x 3 punches
rest between 15 secs – 2 mins according to your metabolism
Boot Camp Stations
2-5 min warm up
jump rope , push ups, squats, 2 mins each
jumping jacks, mountain climbers, speed skaters, 2 mins each station
high knees, vertical leg crunches, sumo squats, 2 mins each station
squat jumps, split lunges, superman, 2 mins each station
burpees, suicide planks, triceps push-ups, 2 mins each station
crunch, reverse crunch, bicycle crunch, 2 mins each station
x jump, side lunge, fire hydrant, 2 mins each station
5-10 min cool down & stretch
Forearm Workouts
Seated dumbbell wrist curls
Behind-the-back barbell
Behind-the-back cable wrist curls
Barbell reverse curls
EZ bar reverse curls
Weight plate reverse curls
Dumbbell cross-body hammer curls
EZ bar reverse preacher curls
Dumbbell hammer preacher curls
Dumbbell reverse curls
Dumbbell one-arm reverse curls
Dumbbell reverse-grip curls
Dumbbell hammer curls
BICEPS & TRICEPS
One Hour
30-45 secs rest
Straight Bar Curls 6×8
EZ Bar Skull Crusher 6×8
Incline Dumb Bell Curl 5×8
Straight Bar Push Downs 5×8
Tricep Dips 5xfail
Preacher Curl Machine 5×20
Dumbbell Spider Curls 4×8
Diamond Push-Ups 4xfail
Other sets and reps configuration are 3×7, 4×10, 5×15, 4×21, and as high as 15 sets
Rise Set Online 