Biceps

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1. Bicep Curls with EZ Bar

  1. BC. CW. 10 reps.
  2. BC. CW. 10 reps.
  3. BC. HW. 8 reps.
  4. BC. CW. 8 reps.

2. Hammer Curls Alternating

  1. AHC. HW. 8 reps.
  2. AHC. HW. 8 reps.
  3. AHC. HW. 8 reps.
  4. AHC. HW. 8 reps.

3. 21s with Barbell

7 reps from the bottom to the middle; 7 reps from the middle to the top and 7 reps from the bottom to the top.

  1. 21s. CW. 7/7/7
  2. 21s. CW. 7/7/7
  3. 21s. CW. 7/7/7
  4. 21s. CW. 7/7/7

4. Concentration Curls

  1. CC. HW. 12 reps.
  2. CC. HW. 12 reps.
  3. CC. HW. 10 reps.
  4. CC. HW. 10 reps.

 

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Biceps

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1. Biceps curls alternating and at a time SS

  1. BCA. CW. 10 reps each. BCAT. CW. 10 reps.
  2. BCA. CW. 10 reps each. BCAT. CW. 8 reps.
  3. BCA. HW. 8 reps each. BCAT. HW. 6 reps.
  4. BCA. HW. 7 reps each. BCAT. HW 5 reps.

2. Barbell Curls

  1. BC. HW. 8 reps
  2. BC. HW. 8 reps
  3. BC. HW. 6 reps
  4. BC. HW. 6 reps

3. Hammer Curls

  1. HC. CW. 8 reps.
  2. HC. CW. 8 reps.
  3. HC. HW. 6 reps.
  4. HC. HW. 6 reps.

4. Standing Biceps Cable Curl

  1. SBCC. CW. 12 reps
  2. SBCC. CW. 12 reps
  3. SBCC. HW. 10 reps
  4. SBCC. HW. 8 reps

 

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