Day 4 of the Muscle Construction Challenge is an upper body workout involving multiple joints while we target the bicep, tricep, and abdominal regions using dumbbells to recruit as much muscle as possible within each rep. This workout begins with an isometric core warm-up, then moves into a superset format with many variations and reps of bicep and tricep work. We will use a chair as a prop for some of the exercises.

Enjoy an abdominal focused bodyweight sequence of exercises at the end of the routine to ensure adequate time under tension for trunk muscles, which are involved throughout this workout in a stabilization role. Being able to perform a movement with the best control possible while squeezing the involved muscles should be the aim. I will be giving many modifications throughout so that each person can adapt the exercise to meet his or her needs.

Elbow muscles were used throughout Day 2, but have had a day of rest to recover. As we hit them hard today, you will ignite a lot of growth in your arms! These help us to navigate our environment and assist the large muscles of the chest and back in pulling and pushing motions.

Focus on the quality of each individual rep, rather than moving the weight from point A to point B, in a mind-to-muscle connection. Some muscles will need to hold the position and some to move the weight. Think of this as "lab time" for your body as you practice!

Purchase the equipment used in this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Mat: https://amzn.to/2ZDSMrH
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