Wednesday it is time for a bicep workout.  Today we are going lighter weight and higher reps.

 

Cable curls: (These are done superset style)

170 (5 reps)

150 (5 reps)

140 (5 reps)

130 (5 reps)

120 (5 reps)

 

The next exercise is 21’s.  This is done with a barbell with 75 lbs.  The first seven reps move from full extension to half way up followed by the next seven reps from half way to all the way up and the last seven are the full movement.

 

Standing Dumbbell:

40 (12 reps)

40 (12 reps)

40 (12 reps)

 

My buddy Earl and I then superset hammer curls with isolation machine curls.  3 sets each with weight where the last rep is a real gut buster.

 

Earl and I then go to 55’s.  We did these with a standard 45 lb barbell.  Your partner says go and you do the first rep, brief rest and then 2 reps all the way up to the last set of 10 reps.

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