24 DAY CHALLENGE
“A New Day, A Better You”
Day 8 – BACK / TRICEPS
❖ Do 5 – 10 minutes warm-up with a cardio of your choice… (treadmill, bike, elliptical, rowing machine, skipping rope, outdoor walk or run etc…).
❖ Take 30 second break in between reps.
❖ Do a total of 3 sets of one exercise before moving to the next one.
The Workout
1.
Two Arm Rows With Dumbbells Or Band – 8 To 12 Reps
Dumbbells Version
Band Version
2.
Bent Over Flys With Dumbbells Or Band
8 to 12 reps.
3.
Superman One Leg With Opposite Arm
Hold For 20 Seconds On Each Side
4.
Laying Nose Buster
8 – 12 Reps
5.
Overhead One-Arm Extensions With Dumbbell Or Bands – 8 to 12 reps
Dumbbell Version
Band Version
6.
Close Grip (Diamond) Push-Ups (Optional On Your Knees) – As Many As You Can.
Regular
On The Knees
❖ STRETCH ❖
❖ DO NOT FORGET TO DRINK PLENTY OF WATER ❖
Click Day 10 To Continue
