Tags » Biceps

The Next 12 Weeks

So here is the deal. When I was training I loved that I was in great shape. Then I took that to the next level and became what some of my friends like to call a gym rat and I was obsessed with every little detail with how I looked and I was willing to do whatever it took to be (in my mind) perfect. 351 more words

Brains

Day 6: Chest and Arms Hypertrophy Day

Day 6: Chest and Arms Hypertrophy Day

  • Pressing Power Exercise speed work:
  • Flat dumbbell presses
    6 sets of 3 reps with 65-70% of normal 3-5 rep max…
  • 102 more words

Hammer Dumbbell Curls

Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Dumbbell

Two Arm Dumbbell Curls

Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Dumbbell

Incline Dumbbell Curls

Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Dumbbell

Standing Cable Curls

Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Workout, Arms

Barbell Curls

Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Workout, Arms