Workout Plans
  • Goal: Burn Fat, Build Muscle, Hypertrophy, Build Strength
  • Skill level: Beginner
  • Duration: 4 weeks
  • Days per week: 3
  • Type: Strength Training
The Body-Reboot Workout Program thumbnail

Day 22 : Biceps, Back, & Abs

Duration 45 min
Exercises 6
Equipment Yes
Do the same 12-minute treadmill warmup as Week 3 before each training day. Some sets here are called dropsets, which means that for each subsequent set in which you see a drop in the number of reps, you'll increase the weight by no more than 5 percent or 5 pounds. This technique helps maximize muscular development.

Exercise 1

Close-Grip Seated Cable Row
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4 sets
15, 15, 10, 10 reps
30-60 sec rest

Exercise 2

Hammer Curl
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4 sets
15, 15, 10, 10 reps
30-60 sec rest

Exercise 3

One-Arm Dumbbell Row How to
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4 sets
15, 15, 10, 10 per arm reps
30-60 sec rest

Exercise 4

Dumbbell Preacher Curl
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4 sets
15, 15, 10, 10 reps
30-60 sec rest

Exercise 5

Flutter Kick How to
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4 sets
20 reps
30-60 sec rest

Exercise 6

Stability Ball Crunch
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4 sets
20 reps
30-60 sec rest
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