Ian Lambrecht

SUPERSET workout is alternating sets of two different exercises with no rest in between. Break after do 1 sets example SUPERSET Biceps curl&Triceps extension is 90sec.

Barbell Biceps Curls 4 × 12,10,8,8
Overhead Triceps extension 4 × 12,10,9,8

Dumbbell Hammer curl 3 × 10,9,8,8
Triceps Press 3 × 12,10,10

Dumbbell Biceps Curl 4 × 10,9,8,7
Triceps Pushdown 4 × 12,10,10,8

Shoulder press 4× 12,10,10,8
Side raise 4× 12,10,8,8


Leg Raises 3 × 10,10,8
Cable Crunches 2 × 12,10
Obliques Crunches 2 × 12,10 (each side)

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

Barbell bicep curls

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

- Lie on the back, elbows are slightly from the body
- Move down to bench line and back to start position

Dumbbell Triceps Bench Press

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

Standing bicep curls

- 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

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides

Oblique crunches

1 week - 3 day
Arms Superset & Abs

1 week - 1 day
Arm & Abs

1 week - 2 day 
Back & Chest - Abs

I just can’t do legs. I need simpler  things to do. Legs are too weak.

1 week - 3 day Arms Superset & Abs

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