10.15.21 Workout: Biceps & Forearms
Shred: (“21’s” Bicep Curls w/ EZ Bar, 4 sets), (Flat Palm Curls w/ DB, 3 sets of 16 reps), (Overhand Grip Bicep Curls w/ EZ
Shred: (“21’s” Bicep Curls w/ EZ Bar, 4 sets), (Flat Palm Curls w/ DB, 3 sets of 16 reps), (Overhand Grip Bicep Curls w/ EZ
Shred: (Hammer Grip Machine Rows, 4 sets of 12 reps), (Overhand Grip Machine Rows, 4 sets of 16 reps), (Overhand Grip Lat Pulldowns on Cable
Shred: (“21’s” Bicep Curls w/ EZ Bar Superset w/ Close Grip Press on Flat Bench, 3 sets of 21 reps on each movement), (Drag Curls
Shred: (DB Concentration Curls on Incline Bench, 4 sets of 16 reps), (Alternating DB Hammer Curls, 4 sets of 10 reps on each arm), (21’s
Shred: (Sit-Ups on Decline Bench, 4 sets of 25 reps), (Strict Curls w/ DB’s w/ Half Reps from bottom, so 1 rep = 1 half
Shred: (Shrugs on Cables, 4 sets of 15 reps), (Low, Mid, High Cable Rows w/ Close, Hammer Grip, 3 sets of 10 reps at each
Shred: (Single Arm Preacher Curls w/ Dropset w/ DB’s, 4 sets of 10 reps dropset 15 reps on each arm), (Forearm Overhand Grip Bar Twists
Shred: (Seated Overhand Grip Lat Pulldowns on Cable, 4 sets of 15 reps), (Alternating Bent Over Rows w/ DB’s, 4 sets of 12 reps alternating
Shred: 4 sets of 16 reps on each movement, rest 30 – 60 seconds between sets Bulk: 4 sets of 12 reps on each movement,
Shred: 2 sets of forearm handle twists for 30 seconds, followed by 12 overhand curls, rest 60 seconds between sets Bulk: 2 sets of forearm
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.