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