The 90-Day Weight Training Plan: An Effective Workout and Nutrition Program to Build Muscle and Maximize Energy by Germaine Coram Julie

Author:Germaine Coram, Julie [Germaine Coram, Julie]
Language: eng
Format: epub, pdf
Publisher: Rockridge Press
Published: 2020-09-28T16:00:00+00:00

Week 12, Day 7

Focus Arms

Muscles pectorals, anterior and medial deltoids, biceps, triceps, core muscles (rectus abdominis, internal and external obliques, transverse abdominals, erectors)

Length of Workout 10 to 15 minutes

Repetitions 3 to 5 sets each exercise, 2 to 8 reps

Beginner Workout push-ups (warm-up), Arnold presses, bicep curls, overhead tricep extensions, dips (cool-down)

Intermediate Workout add concentration curls

Advanced Workout add plank walks

Food TIP

Overcome food cravings by drinking water, eating something healthy, chewing sugar-free gum, brushing your teeth, exercising, getting more sleep, stopping boredom, meditating on your goals, eating more fiber—or simply waiting them out!

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