5 Days in the gym. Day 4
Goal
For people who have been in the gym for a while, and they want to continue improving their muscle mass. Each muscle group will be trained once a week. It must be combined with a balanced diet and cardiovascular program at least 2 days a week 30-45 min. Day 4: Biceps, Triceps and Forearms
Barbell curls
4 sets
60 sec rest
Alternating dumbbell biceps curls
4 sets
60 sec rest
Dumbbell concentration curl
4 sets
60 sec rest
Ez-bar skullcrusher
4 sets
60 sec rest
Tricep dumbbell kickback
4 sets
60 sec rest
ASSISTED DIPS
4 sets
60 sec rest
ONE ARM TRICEP EXTENSION SUPINATED GRIP
4 sets
60 sec rest
Triceps cable rope push down
4 sets
60 sec rest
TRICEPS PUSHDOWN WITH BACK SUPPORT
4 sets
15 reps
60 sec rest