Chris LeneWorkout #4 Template Bicep & Tricep w/ Core
Warm-up
Using light weight with proper control! Remember. It’s a warm-up, not a targeted breakdown of tissue!
2 Rounds of:
10 K/B Sumo Dead Lift High Pull
10 2 Hand 1 KB Clean & Press
10 Goblet Reverse Lunge
10 Push-up 2 Down Dog Alt Toe Touch
10 Goblet Box Step-Up
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Mobility Complex
Introducing CAR’s (Circulating articulating rotations)
1 Round Of:
Scap & Shoulder CAR’s 2-3x each
Iron Cross w/ Paint the Floor 2-3x each
Down Dog Flow Complex 2-3 Breaths/hold
Sun Salutation 2 Down Dog
Three Leg Down Dog 2 Hip Opener Warrior 1 then Warrior 2
Dragon Fly 2 Down Dog
Repeat Other Side
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Strength Exercises
As always, meet and confirm with your CAC as to which program you’re following as it will dictate your rep scheme, sequence & any additional moves!
Double Bicep Curl or Preacher Curl
Standing Cable Curl or D/B Hammer Curl
Gun Walks
Tricep Rope Pulldown or Lying D/B Ext
Body Weight Bench Dips or Dip Chin Assist Tricep Push-Down
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Optional Caloric Blast for maximal EPOC (energy post exercise consumption)
5 x 30 Seconds on 30 seconds off
Air Dyne wind sprints