11.12.20 Workout: Biceps & Abs

Shred: (Alternating Spider Curls w/ DB’s, 4 sets of 12 reps on each arm, Superset Leg Pull-Ins on Floor, 4 rounds of continuous reps for 30 seconds), (Seated Curls w/ Dumbbells, 3 sets of 20 reps, Superset Side to side Leg Pull-Ins on floor, 4 rounds of continuous reps for 30 seconds), (Alternating Seated Hammer Curls w/ DB’s, 4 sets of 12 reps on each arm, Superset side to Side Leg Raises over Bench, 4 rounds of continuous reps for 30 seconds), (Flat Palm “Pancake” Curls 3 sets of 16 reps, Superset Plank, 2 rounds until failure) Rest 60 seconds between sets

Bulk: (Alternating Spider Curls w/ DB’s, 4 sets of 8 reps on each arm, Superset Leg Pull-Ins on Floor, 4 rounds of continuous reps for 20 seconds), (Seated Curls w/ Dumbbells, 3 sets of 15 reps, Superset Side to side Leg Pull-Ins on floor, 4 rounds of continuous reps for 20 seconds), (Alternating Seated Hammer Curls w/ DB’s, 4 sets of 8 reps on each arm, Superset Side to Side Leg Raises over Bench, 4 rounds of continuous reps for 20 seconds), (Flat Palm “Pancake” Curls 3 sets of 16 reps, Superset Plank, 2 rounds until failure) Rest 120 seconds between sets

 

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