1st Day Back At It

Today was both of our first days back in a gym after being out for 6-7 days. I never thought the aroma of sweat could be so relaxing. After stretching and letting pre workout begin to run its course, it was time to hit the glamour muscles- bis and tris. Today's lift consisted of:

Tri-Set X 5 Sets

DB Incline Curls X 12

Reverse BB Curls X 10

BB Forehead Curls X 12

Tri-Set X 5 Sets

Cable Overhead Tricep Press X 20

Bench Dips X 25

Double DB Kickbacks X 20

Here are a few things to remember/tid bits of information:

• Forehead curls cause the peak contraction to occur at a higher point up the bicep when compared to regular barbell curls. As a result, it will catapult arm growth
• Get deep with the bench dips- small ROM (range of motion) = small results
• When doing the kickbacks, try and keep your elbows in a fixed position so as to avoid swinging

The pump was absolutely ridiculous! Enjoy it.

For the ladies, here is an intense circuit that will help tone your body and will boost fat loss.

4-6 sets. 10-15 sec. rest between exercises. 120 sec. rest between sets.

20 body squats
15 dumb bell C2Ps
20 barbell lunges (10 each leg)
12 bench dips
20 side lunges (10 each direction)

• C2P- Curl to Press
• This movement starts with a curl and when the DB is at the top of the curl, immediately press it overhead. Do both arms at the same time.
• When doing squats, put your hands behind your head or out in front of you for stability.
• As far as weight selection goes for barbells, don't go any lighter than 20-30 lbs.
• Challenge yourself while maintaining proper form.
• On bench dips, go down until your arm forms a 90 degree angle and then lock out at the top

If you have any questions shoot us an email at themuscleinsider@gmail.com

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Don't wait until January 1st to start looking your best. Go out and #GetFit