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Post by Nelda Newton CFT, SFN on Feb 12, 2012 16:22:52 GMT -5
Biceps
Overhead Bicep Cable Curl . 50 lbs 3 x 15
Reverse Bicep Curl . 26 lbs 1 x 8 . 36 lbs 1 x 8
Strict Curl . 45% max x 8 . 55% max x 8 . 70% max x 6 . 80% max x 5 . 85% max x 5 . 95% max 1 x 1; 2 x 2
Dual High Cable D-bar Bicep Curl . 20 lbs each x 15 . 30 lbs each x 15 . 40 lbs each x 12
Hammer Curl w/Tricep Kickback . 12 lb dumbbells 3 x 15
Ab Crunch . 50 lbs x 25 . 70 lbs x 25 . 90 lbs x 25
Crunches . 2 x 50
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