Workout Plans
  • Goal: Burn Fat, Get Lean, Build Muscle
  • Skill level: Intermediate
  • Duration: 4 weeks
  • Days per week: 4
Man Doing High Cable Curl in the Gym thumbnail
MRBIG_PHOTOGRAPHY / Getty
MRBIG_PHOTOGRAPHY / Getty

Day 11 : Biceps, Triceps & Abs

Exercises 8
Equipment Yes

Exercise 1A

EZ-Bar Preacher Curl You'll need: EZ-Bar, Preacher Bench How to
EZ-Bar Preacher Curl thumbnail
4 sets
6 reps
-- rest

Exercise 1B

Seated Dumbbell Overhead Triceps Extension You'll need: Dumbbells, Bench How to
Seated Dumbbell Overhead Triceps Extension thumbnail
4 sets
6 reps
2 min rest

Exercise 2A

Static Lying Triceps Extension You'll need: EZ-Bar, Bench How to
Static Lying Triceps Extension thumbnail
4 sets
8 reps
-- rest

Exercise 2B

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
4 sets
8 reps
2 min rest

Exercise 3A

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
3 sets
10 reps
-- rest

Exercise 3B

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
3 sets
10 reps
2 min rest

Exercise 4A

Weighted Crunch You'll need: Bench, Dumbbells How to
Weighted Crunch thumbnail
2 sets
12 reps
-- rest

Exercise 4B

Barbell Hip Thrust on Floor You'll need: Barbell How to
Barbell Hip Thrust on Floor thumbnail
2 sets
12 reps
2 min rest
Comments