Feelin’ the BICEP Burn with LCF! :)

Feelin’ the BICEP Burn with LCF! 🙂

by Lauren Christine Frahn

When working your BICEPS, it is necessary to hit both heads of the muscle (“Bi”, meaning “two”) ~ that is why I will vary the grips throughout my workouts. While the biceps are targeted as a secondary muscle in many back workouts (with pulling exercises), it is still recommended to train them on their own for maximum development. Okay, let’s add some ammunition to those GUNS! :) Time for BICEPS! :)LCF’s BICEP WORKOUT ROUTINE

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

EXERCISE

SETS

REP RANGE

REST

Cable E-Z Bar Curl (FACE AWAY FROM CABLE)

2 Sets: WIDE
2 Sets: NARROW

4

12/10/8/8

1 Min

Rope Cable Curl *TWIST @ TOP*

REST/PAUSE – 1x

3

6-8, Failure

1 Min

Spider Barbell Curls (INCLINE BENCH)

NORMAL GRIP

3

12/10/8

1 Min

Straight Bar Curl

DROP SET – 1x

3

6-8, Failure

1 Min

Seated Alternating D.B. Curl

3

12/10/8

1 Min

Incline D.B. Curl

4

12/10/8/8

1 Min

D.B. “21”s

2

7/7/7

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.

Stay motivated! :)

LCF

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