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  • KrisMBT Training Week2 Day11

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    Rohit Ror
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    This training guide outlines a workout focused on arms and calves for day 11 of week 2. It includes 7 exercises - cable bicep curls, dumbbell preacher curls, hammer curls, seated triceps extensions, lying triceps extensions, machine dips, and calf presses - to be done in 3 sets of 10 reps with 2 drop sets of 5 extra reps each. It also includes a 15 minute HIIT session alternating between 4 minutes of easy intensity and 1 minute of full intensity.

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    This training guide outlines a workout focused on arms and calves for day 11 of week 2. It includes 7 exercises - cable bicep curls, dumbbell preacher curls, hammer curls, seated triceps extensions, lying triceps extensions, machine dips, and calf presses - to be done in 3 sets of 10 reps with 2 drop sets of 5 extra reps each. It also includes a 15 minute HIIT session alternating between 4 minutes of easy intensity and 1 minute of full intensity.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    5 views1 page

    KrisMBT Training Week2 Day11

    Uploaded by

    Rohit Ror
    This training guide outlines a workout focused on arms and calves for day 11 of week 2. It includes 7 exercises - cable bicep curls, dumbbell preacher curls, hammer curls, seated triceps extensions, lying triceps extensions, machine dips, and calf presses - to be done in 3 sets of 10 reps with 2 drop sets of 5 extra reps each. It also includes a 15 minute HIIT session alternating between 4 minutes of easy intensity and 1 minute of full intensity.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    TRAINING GUIDE

    WEEK 2

    DAY 11: ARMS & CALVES

    EXERCISE SETS REPS STRATEGY

    10 initial Drop sets (2)


    Cable biceps curl 3
    20 total 5 more reps per drop

    10 initial Drop sets (2)


    Dumbbell preacher curl 3
    20 total 5 more reps per drop (each arm)

    10 initial Drop sets (2)


    Hammer curl 3
    20 total 5 more reps per drop

    10 initial Drop sets (2)


    Seated triceps extension 3
    20 total 5 more reps per drop

    10 initial Drop sets (2)


    Lying triceps extension 3
    20 total 5 more reps per drop

    10 initial Drop sets (2)


    Machine dip 3
    20 total 5 more reps per drop

    10 initial Drop sets (2)


    Calf Press 3
    20 total 5 more reps per drop

    4 minutes easy/1 minute full


    HIIT 1 3
    intensity for a total of 15 minutes

    NOTES:

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