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

 

Standard barbell curls:

95 (10 reps)

105 (10 reps)

110 (8 reps)

95 (10 reps)

 

Sitting Dumbbell:

45 (5 reps)

50 (5 reps)

55 (5 reps)

60 (5 reps)

 

Superset cable curls with curved bar curls 5 reps each:

Cable curls:                                          curved bar curls:

50 lbs                                                   75 lbs

50 lbs                                                   85 lbs

50 lbs                                                   85 lbs

Earl and I then go to 55’s.  We did these with the Hammer Bicep machine.  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.  We did this in reverse this morning meaning we started with 10 reps and made our way to 1.  I used 70 lbs.

 

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.

 I’m spent baby!

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