Big Little Gains

April 24, 2023

Weight – 4/24/2023

89 lbs

Workout Routine – 4/24/2023

Biceps / triceps (3 variations for each muscle)

• Bicep curl warm up
  • Orange bar 3 reps of 10
• Bicep curls with bar
  • 2 with red bar, 1 with black bar?
  • 3 sets of 7-10
• Cable machine (triceps) – 3 sets of 6-10 reps
  • Weight: 15, 20, 25 (5 reps)
• Bicep curls with dumbbells
  • Weight: 20 reps 1 set
  • Gym dumbbells 15lbs 2 sets
• Kettlebell triceps
  • 15 lb
  • 3 sets of 10
• Cable machine (biceps) – pull with the rope
  • Weight: 15 3 sets
• Tricep dips
  • bodyweight
  • 3 sets of 10

You might be thinking, “Nicole you haven’t done legs or abs in a WHILE”…

Well, I did legs/abs on the 23rd–

Legs / Abs

• Walk/run – 8 minutes
• Squats with yellow bar – 4 sets of 10
• Lunges 4 sets of 12
• Calf raises 4 sets of 12
• Leg lifts 2 sets of 25
• Sit ups on bench 2 sets of 25
• Planks 2 sets of 1 min

Progress Pictures – 4/24/2023