We will try to increase the weight on the bar compared to the third week. Some exercises are changed, with add reps and sets.

DROPSET - A drop set is an advanced resistance training technique in which you focus on completing a set until failure — or the inability to do another repetition

DROPSET - DB Incline Curl 5 × 12,10,10,8,dropset
Biceps Curls 5 × 12,10,10,8
Dumbbell Hammer curl 4 × 10,10,8,8

DROPSET Overhead Triceps extension 5 × 12,10,10,8, dropset
Triceps Press 5 × 12,10,10,8,8
Machine Triceps Extension 4 × 12,12,10,10

Cable Palm-Up & Down 5 × 15,12,12,10,10


Hanging Knee Ups 3 × 12,12,10
Fist Crunches 3 × 15,12,10
Russian Twist 2 × 30 sec.

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Last sets will DROPSET
-after last sets, take dumbbell decrease for 25% last weight without break and do next 5-8 reps and after take dumbbell decrease for 50% weight of normal dumbbell and without break do reps to failure

DB incline curls

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

Barbell bicep curls

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

DB hammer curl

- 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

Last sets will DROPSET
-after last sets, take dumbbell decrease for 25% last weight without break and do next 5-8 reps and after take dumbbell decrease for 50% weight of normal dumbbell and without break do reps to failure

Dumbbell overhead tricep extension

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

Dumbbell Triceps Bench Press

- With your upper arms at a right angle to the back pad
- Push handles forward

Machine triceps extension

-Take the cable and twisting your wrist up and down

Cable Palm Up&Down

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

Hanging knee ups

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Fist Crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

4 week - 1 day Arm & Abs

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