Saturday, Biceps, Triceps, Abs, Calves - Biceps

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.

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 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 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.

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.

To perform EZ Bar Skull Crushers, start by lying flat on a bench with your feet firmly planted on the ground. Hold an EZ bar with a close grip (hands shoulder-width apart) and extend your arms straight up above your chest. Keeping your elbows stationary, lower the EZ bar towards your forehead by bending your elbows. Make sure to keep your upper arms perpendicular to the ground throughout the movement. Once the bar is just above your forehead, press back up to the starting position by extending your elbows. Focus on controlling the weight throughout the movement to avoid any strain on your elbows.

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.