Saturday - Biceps, Triceps, Abs, Calves

Stand upright holding an EZ bar with an overhand grip (palms facing down), hands shoulder-width apart. Keep your elbows close to your torso and curl the bar upward by extending your elbows, focusing on engaging your forearms and biceps. Lower the bar slowly back to the starting position, maintaining control throughout. Keep your back straight, shoulders relaxed, and avoid using momentum. Keep your wrists in a neutral position to prevent strain.

Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Keep your elbows close to your sides and curl the dumbbells upward by flexing your elbows, maintaining the neutral grip throughout the movement. Pause briefly at the top when your biceps are fully contracted, then slowly lower the weights back to the starting position. Keep your torso stable and avoid swinging the weights. Focus on controlled movement and engaging the biceps and brachialis muscles.

To perform the Dumbbell Preacher Curl, start by sitting on a preacher bench with your upper arms resting on the padded surface. Hold a dumbbell in one hand with your palm facing up. Keep your elbows close to your body and slowly curl the dumbbell upwards towards your shoulder, squeezing your bicep at the top of the movement. Lower the dumbbell back down to the starting position in a controlled manner. Ensure that your back remains straight and your upper arms stay in contact with the bench throughout the exercise to maintain proper form.

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 with both hands. 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 stationary as you extend your arms backward, straightening them to target the triceps. Pause briefly at the top of the movement, then slowly return to the starting position. Maintain a controlled motion throughout, avoiding swinging or using momentum. Keep your neck aligned with your spine and avoid overarching your lower back.

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

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.