July 12, 2011

TIME FOR BICEPS with LCF! :)

by: Lauren Frahn - Posted in: Training and Workout Tips

TIME FOR BICEPS with LCF!
by LCF

Who is ready to give Popeye a run for his money?! (Ladies, no, you will not get “Popeye arms”…I promise!! Guys, oh YES YOU WILL!!) Time for BICEPS! I have thrown in some AB work, too, so that you can have a washboard stomach to go with those fabulous arms! What a deal! LET’S GET TO TRAINING!

LCF’s Biceps and Abs Workout

DAY 6 – BIs/Total ABs *Make Every Rep Count*
EXERCISE	SETS	REP RANGE	REST
Standing Barbell Curl	4	15/12/10/8	1 Min
Hammer D.B. Curl DROP SET – 1x	4	6-8, Failure	1 Min
Incline D.B. Curl DROP SET – 1x	4	6-8, Failure	1 Min
Cable Curl To Ears DROP SET – 1x	4	8-10, Failure	1 Min
Seated Alternating D.B. Curl	4	10/10/8/8	1 Min
Barbell “Giant” Set 10 Wide-Grip; 10 Narrow; 5 Normal-Grip	2	10,10,5	1 Min
Hanging Leg Raise SS1 BRING KNEES TO CHEST* *DO NOT SWING	3	15/15/15	45 Sec
Seated Ab Crunch SS1	3	20/20/20	45 Sec
“Belltower” Cable Crunch SS2 Complete One side at a Time	3	15/15/15	45 Sec
Rope Cable Crunch SS2	3	15/15/15	45 Sec

*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, making sure to hit ALL parts of the biceps.

**Also, Please keep in mind that this workout is more advanced, so if you are just starting out, you can perform standard sets (without the drop) and remove the super sets, if necessary. If you remove the super sets, just complete each exercise individually before moving on to the next.

SS = Superset Complete one set and move directly to the next exercise set, no rest in between. That counts as one set of the superset. Before starting the superset again, rest for the indicated amount of time. Repeat the superset 3 or 4 times, as indicated.

DROP SET Start with a weight heavy enough to fatigue for the first indicated rep range, than drop the weight to fatigue at the next indicated rep range. In this case, you will drop the weight one time (usually by 15%) to failure…a.k.a. until you cannot get out even one more rep with proper form!! 

REST/PAUSE Begin by reaching failure on an exercise. Once you have accomplished this, you will rest a few seconds and then continue the set until you reach failure again. The key is to rest as shortly as is possible! 

Get to training!  Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated!