DAY 6- BICEPS/TRICEPS/CARDIO

(SATURDAY)
WORKOUT PLAN
BICEPS + TRICEPS

 EXERCISE 1- Barbell curls 3 sets of 6-8 reps + Drop set of 10-12 reps on last set.
 EXERCISE 2- Triceps skull crusher 3 sets of 6-8 reps + Drop set of 10-12 reps on last set.
 EXERCISE 3- Inclined bench lying dumbbell curls superset with rope push downs 3 sets of 8-10
reps.
 EXERCISE 4- Hammer curls superset with overhead dumbbell triceps extension 3 sets of 8-10
reps.
 EXERCISE 5- Single arm preacher curl superset with Reverse grip pulley push down 3 sets of 8-
10 reps.
 EXERCISE 6- Lying concentration curls superset with dumbbell triceps kickbacks 3 sets of 8-10.
CARDIO

 15 mins of HIIT cardio- 3 min medium pace and 1 min sprint, REPAET 4 TIMES