Friday: Biceps and Abs

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

Biceps Sets Reps *
Straight Bar Curls 3 4 to 6
Hammer Curls 2 4 to 6
Curl Bar Curls 2 4 to 6
Leg Raises (with added weight) 2 12 to 15
Cable Rope Crunches 2 8 to 10

* 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.

Straight Bar Curls

are still the king of all the bicep exercises. Your form should be slightly loose. A good bit of weight can be used with this exercise. I find most people don’t use near as much as they could or should. It’s okay to be a little loose with your form as it will allow you to go a good bit heavier. Don’t be stupid and swing the weight like a mad man. Use a very controlled form of cheating. Lower the weight twice as slowly as you raise it.

Hammer Curls

are done with dumbbells and with your palms facing to the inside during the full range of the movement. It has the appearance of a hammer – thus the name. This targets the outer bicep for that thick look.

Curl Bar Curls

are straight forward. Some people call them E-Z Bar Curls. I never like to use the word E-Z when training. Approach these the same as with Straight Bar Curls.

Leg Raises

are for your lower abs. When training abs, lower abs should always be worked first. When you do Leg Lifts, make sure the small of your back is touching the floor or bench. Never arch. This correct form can be forced by putting your hands under your butt and lifting your head and shoulders slightly during the exercise. Add weight by lying a plate over your feet and ankles.

Cable Rope Crunches

are the best ab development exercise you can do – bar none. Concentrate on isolating your abs throughout the entire movement. Go heavy. You can go quite heavy on this exercise.

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