February 13, 2012
HEART THOSE BICEPS with LCF! 
“BI” now, the colder temperatures are likely causing you to daydream of warmer weather! Being only a couple of months away, let’s get those arms ready for short sleeves and tanks! “BI” the way…Happy Valentine’s Day! Put some HEART into this workout and LET’s GET TO TRAINING!
| BICEPS with LCF! *Make Every Rep Count* |
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|
EXERCISE |
SETS |
REP RANGE |
REST |
| E-Z Bar Curl |
3 |
10/10/8 |
1 Min |
| Incline D.B. Curl |
3 |
10/10/8 |
1 Min |
| Lying Rope Cable Curl (on Seated Row)Use Seated Row Machine Slow Negative |
3 |
10/10/8 |
1 Min |
| Two-Arm Upper Cable Curl |
3 |
10/10/8 |
1 Min |
| Seated D.B. Concentration Curl |
3 |
10/10/8 |
1 Min |
| Barbell “King” Set10- Wide, 10-Narrow, 10-Normal |
1 |
10,10,5 |
No Rest |
*Keep in mind that this is what personally works for me ~ It is obvious that I like to include a lot of exercises in my workouts! If you prefer to train using only three or four exercises, you may choose which exercises you would like to perform from the list.
Get to training! Good luck and have fun!
DREAM. INSPIRE. MOTIVATE. ENCOURAGE.
Stay motivated!
LCF
