Saturday - Biceps, Triceps, Abs, Calves

Sit on a bench with back support, holding a dumbbell in each hand with palms facing upward (supinated grip). Keep your elbows close to your torso and stationary throughout the movement. Curl the dumbbells upward by contracting your biceps, lifting the weights towards your shoulders. Pause briefly at the top, then slowly lower the dumbbells back to the starting position, maintaining control. Keep your back pressed against the bench and avoid swinging or using momentum. Focus on squeezing the biceps during the curl and maintaining proper posture.

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.

standing barbell curl

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 leg raises, lie flat on your back on a mat with your legs extended straight out. Keep your arms at your sides or place them under your glutes for support. Engage your core and slowly lift your legs towards the ceiling, keeping them straight. Raise your legs until they are perpendicular to the floor, then slowly lower them back down without letting them touch the ground. Repeat for the desired number of repetitions, maintaining control throughout the movement to engage the abdominal muscles effectively.

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.