CHER JARVIS DAY 4 WORKOUT: CHEST, BICEPS, TRICEPS
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Warm up with light stretching. Keeping slow controlled movements and moderate weight to keep tension in your muscles.
Starting with a incline dumbbell bench press, 4 sets at 10-12 reps.
Finish chest movements with push ups, slow and controlled with a straight back.
Moving on to biceps. Preacher curls 3 sets at 8-10 reps, superset with dumbbell curls 3 sets at 6-10.
Working a different angle on your biceps. Hammer curls with a cable machine and rope attachment. 3 sets at 10-12 sets.
Moving on to triceps. Start with a close grip EZ bar press, 3 sets at 6-10 reps.
Last movement will be a superset. tricep push down with bench dips. Tricep push down, 3 sets at 10-12 reps, then 10 or more tricep dips.
Ending another workout with light leg and ab workouts.
Finish chest movements with push ups, slow and controlled with a straight back.
Moving on to biceps. Preacher curls 3 sets at 8-10 reps, superset with dumbbell curls 3 sets at 6-10.
Working a different angle on your biceps. Hammer curls with a cable machine and rope attachment. 3 sets at 10-12 sets.
Moving on to triceps. Start with a close grip EZ bar press, 3 sets at 6-10 reps.
Last movement will be a superset. tricep push down with bench dips. Tricep push down, 3 sets at 10-12 reps, then 10 or more tricep dips.
Ending another workout with light leg and ab workouts.
