Biceps by Force 2016

Biceps by Force 2016

 

Directions:

Complete this workout once a week. Space it out by at least three days before and after any back training you do. Perform the exercises as straight sets, completing all the prescribed sets for one move before going on to the next. Add weight each set so that the prescribed reps are all you can do, but always stop one rep short of failure.

 

  1. Seated Dumbbell Curl – 3 sets 10, 8, 6 reps and rest for 90 seconds
  2. Standing Dumbbell Curl – 3 sets of 10, 8 , 6 reps and rest for 90 seconds
  3. Barbell Curl – 3 sets of 10, 8, 6 reps and rest for 90 seconds
  4. Pull Up – 3 sets of 10, 8, 6 reps and rest for 90 seconds
  5. Seated Preacher Curl – 3 sets of 10, 8, 6 reps and rest for 90 seconds
  6. EZ Bar Curl – 3 sets of 10, 8, 6 reps and rest for 90 seconds
  7. Machine Curl – 3 sets of 10, 8, 6 reps and rest for 90 secondsimg_0513
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