Saturday - 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.

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

To perform the bicep hammer curl, start by standing upright with a dumbbell in each hand, arms fully extended at your sides, and palms facing your body (neutral grip). Keep your elbows close to your torso and curl the weights up towards your shoulders while maintaining the neutral grip. Focus on contracting your biceps as you lift the weights. Slowly lower the dumbbells back to the starting position, fully extending your arms. Repeat for the desired number of repetitions, ensuring to keep your back straight and core engaged throughout the movement.

Stand facing a cable machine with a high pulley attachment fitted with a rope handle. Grasp the ends of the rope with an overhand grip, palms facing each other. Keep your elbows close to your sides and your upper arms stationary throughout the movement. Push the rope downward by extending your elbows, separating the ends of the rope at the bottom to fully contract the triceps. Pause briefly at the bottom, then slowly return to the starting position by allowing the elbows to bend and the rope to rise back to the starting point. Maintain a slight bend in your knees and keep your core engaged to stabilize your torso. Keep your shoulders relaxed and avoid using momentum during the movement.

To perform the Cable Overhead Tricep Extension, start by attaching a rope or straight bar to the high pulley of a cable machine. Stand facing away from the machine and grasp the attachment with both hands, arms extended overhead. Your elbows should be close to your head, and your palms should be facing forward. Slowly lower the attachment behind your head by bending your elbows, keeping your upper arms stationary. Once your forearms are parallel to the ground or slightly below, extend your arms back to the starting position by straightening your elbows. Ensure to maintain a controlled movement throughout the exercise to effectively target the triceps.

Begin by lying on an incline bench set at about 30-45 degrees, holding a dumbbell in each hand with arms extended straight above your shoulders. Keep your elbows close to your head and stationary throughout the movement. Slowly lower the dumbbells by bending your elbows, bringing them toward your forehead or slightly behind your head, ensuring control and maintaining proper form. Pause briefly at the bottom, then extend your elbows to return to the starting position. Keep your upper arms stationary and focus on isolating the triceps during the movement.

Stand facing a cable machine with a rope attachment set at a high pulley. Grasp the ends of the rope with both hands and step back to create tension. Keep your hips stationary and engage your core as you flex your torso downward, bringing your elbows toward your thighs. Exhale as you crunch down, emphasizing the contraction of your abdominal muscles. Slowly return to the starting position with control, maintaining tension in your core throughout. Keep your neck in a neutral position and avoid pulling with your arms; focus on using your abdominal muscles to perform 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.