4.9.21 Workout: Biceps & Core
Shred: (Machine Preacher Curls, 4 sets of 14-16 reps), (Spider Curls on Incline Bench w/ EZ Bar, 3 sets of 20 reps), (Drag Curls w/
Shred: (Machine Preacher Curls, 4 sets of 14-16 reps), (Spider Curls on Incline Bench w/ EZ Bar, 3 sets of 20 reps), (Drag Curls w/
Shred: (Weighted Crunches w/ Leg Pull-Ins on Flat Bench, 4 sets of 25 reps), (Standing Side Oblique Crunches Holding Weight, 3 sets of 20 reps
Shred: (Underhand Grip Lat Pulldowns, 3 sets of 16 reps), (Overhand Grip Lat Pulldowns, 3 sets of 16 reps), (Close, Hammer Grip Lat Pulldowns, 3
Shred: (Calf Presses w/ 5 Second Pause-Holds, so 1 Rep = 1 pause-hold for 5 seconds + followed by 2 regular reps, Superset w/ Bodyweight
Shred: (Leg Pull-ins Superset w/ Front Raises on Cables, 4 sets of 20 reps Leg Pull-Ins and 16 reps Front Raises), (Leg Raises on Flat
Shred: (Weighted Crunches on Decline Bench, 3 sets of continuous reps for 40 seconds), (Weighted Ab Twists on Decline Bench, 3 sets of continuous reps
Shred: (Leg Pull-Ins Superset w/ Toe Flutters, 4 rounds of 30 seconds of continuous reps of each movement), (Preacher Curls, 4 sets of 10 partial
Shred: (Crunches w/ Arms up on Decline Bench, 4 sets of 20 reps), (Opposite Hand To Toe Touches on Floor, 3 sets of 16 reps
Shred: (Arms Circuit – High Curls, Triceps Pushdowns, Curls on Low Cable, Overhead Triceps Extensions, 5 rounds of 16-20 reps on each movement, rest 60-90
Shred: (Single Arm Preacher Curls w/ Dropset, 4 sets of 10 reps, dropset 15 reps), (Curls on Cable w/ Handle Grips Twisting Pinkies In, 4
Over the past 5 years, I have helped thousands of my online clients reach their fitness goals through my email-based fitness programs. This is my brand new online training system that will allow me to more efficiently help my clients by now providing video demonstrations of each exercise with sets and reps congruent to your fitness goals.
Over the past 5 years, I have helped thousands of my online clients reach their fitness goals through my email-based fitness programs. This is my brand new online training system that will allow me to more efficiently help my clients by now providing video demonstrations of each exercise with sets and reps congruent to your fitness goals.