While Pilates is my passion, weight lifting will always be my first love. There is nothing like pushing out one more rep on your last set. Creating new and challenging workouts is something I am obsessed with. Per the request of clients from past and present I have decided to share with you the exact workouts I do to build muscle while leaning out.
This Bicep // Tricep // Should day KILLED me. It’s been four days and Im still sooooo sore. I am definitely keeping this one in my rotation.
WARM UP
Stair master for 10 minutes GOAL 50 flights
Weighted Warm up
- Hammer Curls 10lbs x 20
- Tricep Kickbacks 10lbs x 20
- Shoulder Raises 10lbs x 20
WORKING SETS
**FOUR sets of 12-15 reps per exercise with about a minute rest in between sets
Biceps
- Wide Grip Bicep Curl with EZ Bar
- Hammer Curls with Dumbbell
- Drag Curls with EZ Bar
- Burn out: traditional bicep curls until failure (4 sets)
Triceps
- Skull Crushers
- Tricep Kickbacks
- Single arm isolated over head tricep extension with dumbbell
- Burn out: tricep dips until failure (4 sets)
Shoulders
- Shoulder Press with Barbell
- Front Raise with Barbell
- Rear Delt Fly (pinky finger on top)
Also, get yourself a little notebook or piece of paper where you can write out your weight, reps, and sets for each exercise. I really wish I started doing this sooner to track the strength I have gained over the years.
Please leave me a love note in the comment section after you kill this workout!!
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