Spring Rob's Terrific 20 - Day #3 - Wed Feb 10th

Rob's Terrific 20 

Day #3: Wednesday, February 10th

Workout focus BICEPS

• EZ Curl Bar 3x10-12
• Hammer Curls 3x10-12
• Jump Rope 6x30 seconds
• Mountain Climbers x 100
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com

EZ Bar Curl

1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
3. Grip the EZ curl bar with an underhand grip at shoulder width.
4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
5. Lower the bar by extending your arms back to the starting position.
   Notes: This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don’t “swing” your arms to move the weight.  
   By returning to the start position slowly, you are keeping tension on the bicep working it in both directions.
   This exercise can also be performed a pair of dumbbells or using one arm at a time.

Hammer Curls

1. Stand straight holing a dumbbell in each hand with a neutral grip.
2. Keep your arms fully extended with your palms facing in to your sides.
3. Keep your elbows tucked in to your sides. This is the start position.
4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
5. Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Hold for a count of one and squeeze your biceps.
7. Return to the start position in a smooth movement, inhaling as you do so.
8. Repeat.

Note: There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station’s lower pulley.
Mountain Climbers

1. Place your hands flat on the floor, shoulder width apart.
2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
3. Your body should be in a straight line, with your weight supported on your hands and toes only.
4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
6. Continue alternating in this manner for the desire amount of time.