9.23.22 | Biceps & Abs

–  Shred  –

Workout (Click Workout Title for Demonstration) Sets Reps Rest Between Sets
Standing DB Inside Concentration Curl 3 16 each arm 60-90 seconds
Seated Barbell or EZ Bar Curls 4 12 60-90 seconds
Smith Machine Drag Curls 3 16 60-90 seconds
Superset:
High Cable Curls w/ Straight Bar
Flexing Biceps
7 12 & Flexing for 15 seconds 60-90 seconds
Crunches on Decline Bench 4 20 60 seconds
Leg Pull-ins 4 25 60 seconds

–  Bulk  –

 

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