- 1st Set
Alternating Dumbbell Bicep Curls
50lbs x 4 reps
40lbs x 6 reps
30lbs x 10 reps
20lbs x 12 reps
10lbs x 15 reps
Barbell Pullover: 75lbs x 12 reps
My arms were on fire after this first set and we had 2 more to go. Don't know how, but I guess I made them look a little too easy because Ben informed me that we were going to be starting off with a heavier weight and more repetitions on the next set.
- 2nd Set
55lbs x 4 reps
45lbs x 6 reps
35lbs x 10 reps
25lbs x 15 reps
15lbs x 20 reps
10lbs x 25 reps
Barbell Pullover: 75lbs x 12 reps
- 3rd Set
55lbs x 4 reps
45lbs x 6 reps
35lbs x 12 reps
25lbs x 15 reps
15lbs x 20 reps
10lbs x 25 reps
Barbell Pullover: 75lbs x 12 reps
Incline Sit-up w/ Medicine Ball: 10lbs x 12 reps
Hyperextension: 25lbs x 12 reps
2 Arm Dumbbell Triceps Kickback: 15lbs x 15 reps
We did the last 3 exercises as a superset for 3 sets and called it a wrap for the day. This bicep workout was crazy but, with Ben's encouragement, I worked my way through my reps. Bicep curls were always a strong point for me in the past; I've curled as much as 100lbs on dumbbells and 225lbs with the barbell but that was a long time ago, and I walked away from this workout wondering if I would even be able to use my arms later on in the day. I'll let you know how that goes between now and my next workout.
No comments:
Post a Comment