Biceps

by fitfocus88

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Summary

  • event_availableNovember 24th, 2019
  • schedule1 h
  • equalizer38 sets,  353 reps
  • fitness_center9915 lbs

1. Alternate Hammer Curl

  • Set 1: 8 x 30 lbs

Total: 240 lbs

2. Alternate Incline DB Curl

  • Set 1: 12 x 30 lbs

Total: 360 lbs

3. Concentration Curls

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 10 x 30 lbs
  • Set 5: 10 x 30 lbs
  • Set 6: 10 x 30 lbs

Total: 1800 lbs

4. Cross Body Curls

  • Set 1: 16 x 35 lbs

Total: 560 lbs

5. DB Alternate Curl

  • Set 1: 16 x 35 lbs

Total: 560 lbs

6. DB Bicep Curl

  • Set 1: 6 x 35 lbs

Total: 210 lbs

7. Flexor Incline DB Curl

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 8 x 30 lbs
  • Set 5: 8 x 30 lbs

Total: 1200 lbs

8. Hammer Curls

  • Set 1: 2 x 30 lbs
  • Set 2: 6 x 25 lbs

Total: 210 lbs

9. Incline Alternate DB Curls

  • Set 1: 12 x 30 lbs
  • Set 2: 11 x 30 lbs
  • Set 3: 12 x 30 lbs

Total: 1050 lbs

10. Lying Supine DB Curl

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 12 x 25 lbs

Total: 790 lbs

11. One Arm DB Preacher Curl

  • Set 1: 6 x 25 lbs
  • Set 2: 8 x 25 lbs

Total: 350 lbs

12. Seated DB Curl

  • Set 1: 6 x 30 lbs

Total: 180 lbs

13. Seated DB Inner Bicep Curl

  • Set 1: 6 x 30 lbs
  • Set 2: 6 x 30 lbs

Total: 360 lbs

14. Zottman Curl

  • Set 1: 5 x 25 lbs

Total: 125 lbs

15. Congdon Curl

  • Set 1: 8 x 25 lbs
  • Set 2: 8 x 25 lbs

Total: 400 lbs

16. Crouching Cohen Curl

  • Set 1: 8 x 20 lbs

Total: 160 lbs

17. Static Arm Curl

  • Set 1: 16 x 20 lbs

Total: 320 lbs

18. Twenty-Ones

  • Set 1: 8 x 25 lbs
  • Set 2: 15 x 20 lbs

Total: 500 lbs

19. Seated Hanging Arm Bicep Curl

  • Set 1: 8 x 30 lbs
  • Set 2: 10 x 30 lbs

Total: 540 lbs