Weeks 10 – 13
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||2||4 to 6|
|Leg Raises (with added weight)||2||10 to 12|
|Cable Rope Crunches||2||8 to 10|
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.