Friday - Biceps, Triceps, Abs, Calves

Sit on a bench with your back straight and feet flat on the floor. Hold a dumbbell in each hand with palms facing forward and arms fully extended. Keep your elbows close to your torso and curl the dumbbells upward by contracting your biceps, lifting the weights towards your shoulders. Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position, maintaining control throughout. Keep your elbows stationary and avoid swinging or using momentum to lift the weights.

standing barbell curl

Use a preacher bench to isolate the biceps during the curling movement.

Stand upright facing a cable machine with a high pulley attached to a straight bar or rope. Grasp the bar or rope with an overhand grip, elbows close to your sides. Keep your torso stationary and elbows tucked in as you push the bar or rope downward by extending your elbows until your arms are fully straightened. Pause briefly at the bottom, then slowly return to the starting position by allowing your elbows to bend. Maintain a controlled motion throughout, keeping your shoulders stable and avoiding using momentum. Keep your wrists neutral and focus on squeezing the triceps at the bottom of the movement.

Stand with feet shoulder-width apart, holding a dumbbell or similar weight in each hand. Bend at the hips while keeping your back flat and core engaged, allowing your arms to hang straight down. Keep your elbows close to your torso and elbows slightly bent. Extend your arms backward by straightening at the elbows, focusing on squeezing the triceps. Pause briefly at the top, then slowly return to the starting position. Maintain a neutral neck and avoid using momentum to ensure proper activation of the triceps.

Stand or sit with a dumbbell held with both hands, palms facing upward, and arms extended overhead. 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 when your forearms are parallel to the floor, then extend your elbows to return to the starting position. Maintain a controlled motion, avoid arching your back, and keep your core engaged to stabilize your body.

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.