Weeks 23 – 26

Tuesdays: Biceps and Forearms

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

Biceps Sets Reps *
Straight Bar Curls 2 4 to 6
Alternating Dumbbell Curls 2 4 to 6
Cable Curls 1 4 to 6
Barbell Wrist Curls 3 10 to 12

* 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:
When doing Alternate Dumbbell Curls supinate your wrist on the upward portion of the movement, but keep your palms facing up on the downward portion.

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