Saturday - Biceps, Triceps, Abs, Calves

Stand upright with a dumbbell in each hand, palms facing your torso (neutral grip). Keep your elbows close to your torso and curl the dumbbells upward by bending your elbows, maintaining the neutral grip throughout the movement. Avoid swinging or using momentum; focus on controlled movement. Lower the dumbbells back to the starting position in a slow and controlled manner. Keep your wrists neutral and avoid rotating your wrists during the curl. Maintain good posture with shoulders back and chest up throughout the exercise.

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.

To perform the Bent Over Tricep Extension, start by standing with your feet shoulder-width apart, holding a dumbbell in one hand. Bend your knees slightly and hinge at the hips to lean forward while keeping your back straight. Your torso should be almost parallel to the ground. With your elbow close to your body and bent at a 90-degree angle, extend your arm straight back, engaging your triceps. Slowly lower the dumbbell back to the starting position while maintaining control. Ensure your core is engaged and avoid arching your back. Repeat for the desired number of repetitions before switching arms.

Sit on the dip machine with your hands gripping the handles and your feet resting on the foot platform. Keep your torso upright and elbows close to your sides. Push down through your palms to extend your arms fully, focusing on contracting the triceps. Slowly return to the starting position by bending your elbows, controlling the movement throughout. Maintain proper posture by keeping your shoulders down and chest up. This exercise primarily targets the triceps brachii, with secondary engagement of the shoulders and chest depending on the angle and form.

Lie flat on your back with legs extended straight on the floor. Place your hands under your glutes or by your sides for support. Keeping your legs straight, lift them towards the ceiling until your hips are flexed at about 90 degrees. Slowly lower your legs back down without letting them touch the floor, maintaining control throughout the movement. Focus on engaging your core muscles to lift and lower your legs. This exercise primarily targets the lower abdominal muscles and helps improve core strength and stability.

Sit on a bench or chair with your feet flat on the ground, knees bent at approximately 90 degrees. Place your toes on a raised surface or simply keep them on the ground if no elevation is used. Keep your heels on the ground and lift your toes upward by contracting the calf muscles, primarily targeting the soleus muscle. Lower your toes back down in a controlled manner. This exercise isolates the calf muscles, especially the soleus, and emphasizes the stretch and contraction of the calves during each rep.