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 (Weighted) 2 10 to 12
Cable Rope Crunches 2 6 to 8

* 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:
During all curl movements make sure you fully extend your arm at the bottom of each rep.

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