Weeks 1 – 4
Fridays: Biceps and Abs
The sets listed in the workout below do not include warm-up sets.
|Straight Bar Curls||2||4 to 6|
|Hammer Curls||2||4 to 6|
|Curl Bar Curls||1||4 to 6|
|Leg Raises||2||12 to 15|
|Cable Rope Crunches||2||8 to 10|
Weighted Cable Crunches are one of the most effective abdominal exercises. They allow overload without lower back stress.