Advanced Level 1 Day 5

FITNESS COACHING

A-1

Advanced Level 1 – DAY 5  

(Day 5)

Biceps

Week 1 Biceps
Machine/Exercise #1

**Remember to stretch for 30 seconds after the warm up set! **

Arnold concentration curls (see video)

Machine/Exercise #2

#40 Nautilus Bicep curl (see video)

Machine/Exercise #3

Hammer curls with dumbbells seated position (see video)

Machine/ Exercise #4

#16 Cable crossover station standing bicep curls (coming soon)

** Extreme stretching for biceps (#E131)**

Week 2 Biceps
Machine/Exercise #1

**Remember to stretch for 30 seconds after the warm up set! **

EZ bar curl for hammer curls using hammer curl EZ bar (see video)

Machine/Exercise #2

Lying down bicep curls (see video)

Machine/Exercise #3

Standing Arnold curls using black attachment (see video)

Machine/ Exercise #4

#40 Hammer Strength bicep machine (see video)

** Extreme Stretching for biceps (#E131) **

Week 3 Biceps
Machine/Exercise #1

**Remember to stretch for 30 seconds after the warm up set! **

#40 Hammer Strength bicep machine (see video)

Machine/Exercise #2

Standing dumbbell curls (see video)

Machine/Exercise #3

One arm concentration curls using the standing concentration curl bench, but backwards (See video)

Machine/ Exercise #4

Hammer curls using red/black ropes (see video)

** Extreme Stretching for biceps ** (#E131)

Week 4 Biceps
Machine/Exercise #1
**Remember to stretch for 30 seconds after the warm up set! **

Use incline bench seated bicep curls (see video)

Machine/Exercise #2

Hammer dumbbell curls (see video)

Machine/Exercise #3

#40 Hammer Strength Bicep curl (see video)

Machine/ Exercise #4

#16 Use the cable crossover station for standing bicep curls. (#E52) (video coming soon)

** Extreme Stretching for biceps (#E131) **

Triceps

Week 1 Tricep
Machine/Exercise #1
**Remember to stretch for 30 seconds after the warm up set! **

Tricep pushdowns using red/black ropes (see video)

Machine/Exercise #2

#45 Atlantis tricep (see video)

Machine/Exercise #3

#42 Hammer Strength seated dip machine using an inner grip (see video)

Machine/ Exercise #4

#47 Smith machine Close grip bench press underhand grip (see video)

** Extreme Stretching for triceps (#E146)**

Week 2 Tricep
Machine/Exercise #1

**Remember to stretch for 30 seconds after the warm up set! **

#42 Hammer Strength seated dip machine using an inner grip (see video)

Machine/Exercise #2

Close grip push downs using V grip attachment (see video)

Machine/Exercise #3

#37 Nautilus weight assisted dip (see video)

Machine/ Exercise #4

Dumbbell overhead tricep push (see video)

**Extreme Stretching for triceps**
Week 3 Tricep
Machine/Exercise #1
**Remember to stretch for 30 seconds after the warm up set! **

Underhand tricep pushdown using W bar (see video)

Machine/Exercise #2

#42 Hammer Strength seated dip machine using an inner grip (see video)

Machine/Exercise #3

Tricep pushdowns using red/black ropes (see video)

Machine/ Exercise #4

Skull crushers using EZ grip bar (VERY important to use Chris’s variation; it’s MUCH more effective and DOES NOT hurt the elbows.)

** Extreme Stretching for triceps (#E146)**

Week 4 Tricep
Machine/Exercise #1
**Remember to stretch for 30 seconds after the warm up set! **

Close grip pushdowns using V grip attachment (see video)

Machine/Exercise #2

Skull crushers using EZ grip bar (VERY important to use Chris’s variation;
it’s MUCH more effective and DOES NOT hurt the elbows.) (see video)

Machine/Exercise #3

#45 Atlantis tricep (see video)

Machine/ Exercise #4

Single arm underhand grip pushdowns (see video)

** Extreme Stretching for triceps (#E146)**

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