FRIDAY NOVEMBER 4, 2011
I wanted to focus on my bi's today being that I really didn't hit them very hard on Tuesday. I went real basic and just wanted to get the blood rushing to my bi's.
I started off using the smith machine and did 5 sets of reverse curls. I went to incline dumbbell curls after that and did 4 sets on each side. I finished it off with cable curls and did burnouts at various weights and various reps.
Smith Machine Reverse Curls – 5 sets of 10
135lbs x 10 reps
135lbs x 10 reps
135lbs x 10 reps
135lbs x 10 reps
135lbs x 10 reps
Incline Dumbbell Curls – 4 sets of 10 each side
30lbs x 12 reps
30lbs x 12 reps
30lbs x 12 reps
30lbs x 12 reps
Cable Curls – 5 sets of various reps
100lbs x 24 reps
130lbs x 18 reps
150lbs x 14 reps
100lbs x 20 reps
100lbs x 15 reps
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