Saturday, September 15, 2012

Arm workout- focusing on the biceps!

The last post was focusing on a Tricep workout so 4 days later I did this workout focusing on my Biceps!  YES,,, they too were sore. Therefore, I pretty much had sore arms ALL WEEK! Which was AWESOME!

pumped up after
this workout!
Warmup- (lower weight, more reps)
Cable bicep curl 30 reps, (30 lbs)

WORKOUT: 5x through (drop your weight the last two sets if you need to)
no rest between exercises but take a 60-90 second rest between sets!  The timing and order of this workout matters!

1) Alternating Bicep DumbBells hammer curls- 20 reps (25lb DBs)
2) Tricep DB overhead extension 15 reps- (25lb DB)
3) Supine cable curls (flat on your back- get full range of motion) 15 reps (50lbs)
4) Bicep Rope cable curl 10 reps 40 lbs) BURN BABBBYYYYY!~

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