BICEPS

Thursday, September 11, 2014



...there ARE more than "just curls"!! I LOVE working my biceps. They're small, but it's so motivating seeing progress! Hope you enjoy this workout and/or get some new ideas!! :) 
9/11/2014


Warmup: lightweight DB curls (10 lb)

1. Bicep 15's w/ BB (20 lbs) 4 x 3
{every 15 curls = 1 rep

2. SUPERSET 4 x 12 
Reverse curls w/ bent bar (20 lbs) 
Spider curls w/ bent bar (20 lbs) 

3. Hammer curls (15 lbs) 4 x 10

4. Zottoman curls (12.5 lbs) 4 x 12

BURNOUT:
Bicep 15's to failure 

Don't forget to stretch!! :) 

Videos for your convenience:
Bicep 15's:

Reverse Curls:

Spider Curls:

Hammer Curls:

Zottoman Curls: 

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