Fatigue those BICEPS with LCF! :)

Fatigue those BICEPS with LCF! 🙂

by LCF

Get on your fatigues because we are about to FATIGUE those BICEPS muscles!! ARM yourself for today’s battle at the gym with this awesome BICEP workout! 🙂 Let’s get to training, soldiers! 🙂

DAY 1 – BICEPS *Make Every Rep Count* 🙂 🙂

EXERCISE

SETS

REP RANGE

REST

Cable Curl – handles

Attach handles to Low Pulleys

4

15/12/10/8

1 Min

E-Z Barbell Curl

REST/PAUSE – 1x

3

5-7, Failure

1 Min

Reverse-Grip Barbell Curl

3

12/10/8

1 Min

Rope Hammer Cable Curl

DROP SET – 1x

3

5-7, Failure

1 Min

Incline D.B. Curl

3

12/10/8

1 Min

Concentration D.B. Curl

3

12/10/8

1 Min

Barbell “King Set”

10 – Wide, 10 – Narrow, 5 – Normal

2

10,10,5

1 Min

Lauren Christine Frahn*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! J If you prefer to train using only three or four exercises, you may choose which exercises you would like to perform from the list.

**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) if necessary.

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!! J

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! J

Get to training! 🙂 Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

LCF


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