Ian Lambrecht

Reverse Cable Curl 4 × 12,11,10,9
Barbell Biceps Curl 2× 12,11
1 Arm Rope Curl 2 × 12,12
Dumbbell Biceps Curl 3 × 12,10,9

Triceps Cable Kick-Back 3 × 12,10,10
One-Arm Overhead Extension 4 × 12,12,10,10
Triceps Pushdown 4 × 13,12,12,10

Forearm Crush 2 × 15,15
Stand Cable Palm-Down 2 × 15,15

Hanging Knee Ups 5 × 10,10,10,10,10

HIIT - 12min. 
Burpee - 20sec. - 60sec. break
Jump Lunges - 20sec. - 60sec. break
Jump Rope - 20sec. - 60sec. break
All repeat 3 time

- Squeeze your biceps at the top
- Keep your core tight

Reverse Cable Curl

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

1 Arm Rope cable curl

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Cable triceps kickback

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- The movement come from wrist to Palm up and Palm down

Forearm Crush

- Stay against machine with slightly bent back
 - Grab the cable and slowly movement down until you twist your wrist

Stand Cable Palm Down

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits

Hanging knee ups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

1 week - 1 day Arms & HIIT

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