Thursday - Biceps, Triceps, Abs, Calves

Stand upright with feet shoulder-width apart, facing a cable station with a handle attached to low pulley. Grasp the handle with an underhand grip, keeping elbows close to your sides. Keep your torso stationary and curl the handle upward by contracting your biceps, exhaling as you lift. Pause briefly at the top, then slowly lower the handle back to the starting position while inhaling. Maintain a controlled motion throughout, avoiding swinging or using momentum. Keep your elbows tucked in and focus on squeezing the biceps 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.

curl performed on incline bench

triceps pushdown with straight bar

Begin in a plank position with your hands placed close together directly under your chest, forming a diamond shape with your thumbs and index fingers or keeping hands shoulder-width apart with elbows close to your sides. Keep your body in a straight line from head to heels, engaging your core. Lower your chest towards the ground by bending your elbows, keeping them tucked in close to your torso. Push through your palms to straighten your arms and return to the starting position. Maintain proper form by avoiding sagging hips or flaring elbows during the movement.

Sit on a bench with back support, hold a dumbbell with both hands, and lift it overhead so that your arms are fully extended. Keep your elbows close to your ears throughout the movement. Slowly lower the dumbbell behind your head by bending your elbows, ensuring your upper arms remain stationary. Pause briefly at the bottom, then extend your arms back to the starting position. Maintain a controlled motion and avoid arching your back. Keep your core engaged to stabilize your torso during the exercise.

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.