Saturday - Arms and 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.

Stand facing a cable machine with a high pulley attached to a rope handle. Grasp the rope with both hands, palms facing each other. Keep your elbows close to your sides and your upper arms stationary. Pull the rope downward by extending your elbows, spreading the rope apart at the bottom to fully activate the triceps. Control the movement back to the starting position, maintaining tension in the triceps throughout. Keep your torso upright and avoid using momentum or leaning forward during the exercise.

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

Stand with feet shoulder-width apart, hinge at the hips keeping your back flat, and hold a dumbbell in each hand with a pronated (overhand) grip. Keep your elbows close to your torso and upper arms stationary. Extend your arms backward by straightening at the elbows until your arms are fully extended. Pause briefly at the top, then slowly return to the starting position. Maintain a controlled movement throughout, keeping your core engaged to prevent swinging or using momentum. Keep your neck in line with your spine and avoid shrugging your shoulders.

Stand upright holding an EZ bar with an underhand grip, hands shoulder-width apart. Keep your elbows close to your torso and curl the bar upward by contracting your biceps, lifting the bar towards your chest. Maintain a controlled movement, avoiding swinging or using momentum. Lower the bar slowly back to the starting position, fully extending your arms. Keep your wrists in a neutral position to reduce strain and focus on biceps engagement throughout the movement.

Lie on a decline bench set at about 30-45 degrees. Hold an EZ bar with a close grip, palms facing upward. Extend your arms fully, keeping your elbows stationary. Slowly lower the EZ bar towards your forehead by bending your elbows, maintaining control and a slight bend in your wrists. Pause briefly at the bottom, then extend your arms back to the starting position, focusing on triceps activation. Keep your elbows tucked in throughout the movement to avoid shoulder involvement.

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.

Stand upright with feet shoulder-width apart, holding the V-bar attachment connected to a high pulley with an overhand grip. Keep your elbows close to your sides and your upper arms stationary throughout the movement. Push the V-bar downward by extending your elbows until your arms are fully extended and the bar is at thigh level. Pause briefly at the bottom, then slowly return to the starting position by allowing your elbows to bend and controlling the movement. Keep your torso stable and avoid using momentum. Focus on squeezing the triceps at the bottom of 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.

Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.