Weeks 14 – 17
Mondays: Biceps, Forearms and Abs
The sets listed in the workout below do not include warm-up sets.
| Biceps | Sets | Reps * |
| Alternating Dumbbell Curls | 2 | 4 to 6 |
| Straight Bar Curls | 2 | 4 to 6 |
| Curl Bar Curls | 1 | 4 to 6 |
| Forearms | ||
| Barbell Wrist Curls | 3 | 4 to 6 |
| Abs | ||
| Crunches | 2 | 10 to 12 |
| Cable Rope Crunches | 2 | 6 to 8 |
Max-OT Tip:
During all curl movements make sure you fully extend your arm at the bottom of each rep.
