Weeks 10 – 13

Fridays: Biceps and Abs

The sets listed in the workout below do not include warm-up sets.

Biceps Sets Reps *
Straight Bar Curls 2 4 to 6
Hammer Curls 2 4 to 6
Curl Bar Curls 2 4 to 6
Abs
Leg Raises (with added weight) 2 10 to 12
Cable Rope Crunches 2 8 to 10

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

Max-OT Tip:
Curl Bar Curls put more stress on the outer biceps due to the angle it places your wrists in. This tends to increase bicep thickness.

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