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

Rope Curl 5 × 12,10,10,8,failure
Zottman Curls 5 × 12,10,10,8,8
Dumbbell Biceps Curl 4 × 10,10,8,8

Triceps Dips 5 × 10,10,8,7,5
Lying Triceps Extension 5 × 12,12,10,10,8
1 Arm Triceps Pushdown 4 × 12,12,10,8

Forearm Crush 2 × 15,12
Stand Cable Palm-down 3 × 12,12,10

SUPERSET (60sec. break among set)
Weighted Crunches  5 × 12,12,10,10, failure
Oblique Heel Touch  5 × 12,12,10,10, failure

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

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

DB Standing Biceps Curls

-Keep your arms tucked in and slowly lower yourself down until your upper arms are slightly lower than parallel to the floor
-Lean your torso slightly forward during the movement and inhale during this portion of the exercise
-Then, push your body back up with your triceps until your arms are almost fully extended

Tricep Dips

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB Lying Triceps Extension (double)

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction
- Both hand

1 Arm Rope 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

-Put among legs weight and pull your knee to chest

Weighted Twisting Crunches

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

Oblique heel touch

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

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