Thursday - Biceps, Triceps, Abs, Calves

Sit on a bench with back support, holding a dumbbell in each hand with palms facing forward. Keep your elbows close to your torso and curl one dumbbell upward by contracting your biceps, rotating your wrist slightly if desired. Lower the dumbbell slowly back to the starting position and repeat with the other arm. Maintain a controlled motion throughout, avoiding swinging or using momentum. Keep your back straight and avoid leaning forward or backward during the movement.

Sit on a preacher bench with a dumbbell in each hand, palms facing your torso (neutral grip). Rest your upper arms on the preacher pad, ensuring your elbows are stationary. Keep your back straight and core engaged. Curl the dumbbells upward by bending at the elbows, focusing on squeezing the brachialis and brachioradialis muscles. Lower the weights slowly back to the starting position in a controlled manner. Maintain a neutral grip throughout the movement, avoiding swinging or using momentum. Keep your elbows fixed on the pad and avoid shrugging your shoulders.

To perform the EZ Bar Preacher Curl, start by sitting on a preacher bench with your upper arms resting on the padded surface. Grab the EZ bar with an underhand grip (palms facing up) and your hands positioned slightly wider than shoulder-width apart. Ensure your elbows are positioned at the edge of the bench. Begin the movement by curling the bar towards your shoulders, focusing on contracting your biceps. Keep your upper arms stationary and avoid swinging or using momentum. Once you reach the top of the curl, pause briefly and then lower the bar back down to the starting position in a controlled manner. Maintain a straight back and avoid leaning forward or backward during the exercise to ensure proper form.

triceps pushdown with straight bar

Lower and raise your body using parallel bars to work the triceps and chest.

Sit on a bench with back support, holding a rope attachment attached to a cable pulley system positioned at a low setting. Grasp the ends of the rope with both hands, palms facing each other. Keep your elbows close to your ears and your upper arms stationary. Extend your arms upward, pulling the rope ends apart slightly at the top of the movement to maximize triceps engagement. Slowly return to the starting position by bending your elbows, maintaining control throughout. Keep your core engaged and avoid using momentum to lift the weight. Ensure your shoulders remain stable and avoid shrugging during the movement.

To perform rope crunches, attach a rope handle to a high pulley station. Kneel down facing the machine, grasp the ends of the rope with both hands, and position your hands near your forehead. Keep your hips stationary and engage your core to curl your torso downward, bringing your elbows toward your thighs. Exhale as you crunch down, then slowly return to the starting position while inhaling. Maintain a controlled movement, avoiding using momentum or pulling with your arms. Keep your neck in a neutral position throughout the movement.

To perform a single-leg calf raise, start by standing upright on one leg with your other leg lifted slightly off the ground. Ensure your weight is distributed evenly over the standing foot. Slowly raise your heel off the ground, lifting your body upward by pushing through the ball of your foot. Hold the top position for a moment, then lower your heel back down to the ground. Keep your core engaged and maintain balance throughout the movement. Repeat for the desired number of repetitions before switching to the other leg.