27/1/2011 Biceps, Forearm & Abs

27/1/2011 Thursday

30min cardio

Alternate incline dumbbell curl 4sets – 10reps – 5kg each

Alternate incline Hammer curl 4sets – 10reps – 5kg each

EZ-bar curl 4sets – 10reps – 5kg

Preacher curl 5sets – 15reps – 5kg

Seated dumbbell palms-up wrist curl 4sets – 15reps – 0kg

Seated dumbbell palms-down wrist curl 4sets – 15reps – 0kg

Ab crunch machine 4sets – 10reps – 20kg

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18/1/2011 Bicep & Forearm

18/1/2011 Tuesday

30min cardio

Alternate incline dumbbell curl 4sets – 15reps – 5kg each, 3kg each

Alternate incline hammer curl 4sets – 15reps – 5kg each, 3kg each

Preacher curl 4sets – 10reps – 5kg, 2.5kg, 0kg

Seated dumbbell palms-up wrist curl 4sets – 15reps – 0kg

Seated dumbbell palms-down wrist curl 4sets – 15reps – 0kg

Breaking past plateaus

by Greg Plitt

11/1/2011 Bicep & Forearm

11/1/2011 Tuesday

8min cardio

Alternate incline dumbbell curl 4reps – 10times, 12times – 5kg each

Alternate incline hammer curl 4reps – 10times, 12times – 5kg each

Machine preacher curl 4reps – 25times – 4.5kg

Preacher curl 4reps – 15times – 0kg

Plate hand squeeze 4reps – 10times – 10kg

Feel the strength a bit now, but is still not sufficient to lift up 10kg yet by one hand. Looking at my trainer lifting up easily for 15kg @@ , with bulky muscles popping out . Wow!!. When can I do that? Just start from 3kg bah, stop imagine and do it! At least there are some improvement in these past 3 month (self pity). Plan to be able to lift 8kg on the 9th month. Yeah! the goal for my bicep. lol.

4/1/2011 Biceps & Forearm

4/1/2011 Tuesday

30min cardio

Alternate dumbbell curl 4reps – 10times – 5kg each

Alternate hammer curl 4reps – 10times – 5kg each

Barbell curl 4reps – 10times – 0kg

Machine preacher curl 4reps – 10times -13.5kg

Seated palms-down barbell wrist curl 4reps – 15times

Seated palms-up barbell wrist curl 4reps – 15times

 

30/12/2010 Biceps, Forearm & Abs

30/12/2010 Thursday

10min cardio

Machine preacher curl 4reps – 15times, 10times, 5 times – 8.5kg, 12.4kg, 18kg

Dumbbell bicep curl 4reps – 20times – 3kg each, 5kg each

Hammer curl 4reps – 20times – 5kg each

Seated palms-down barbell wrist curl 4reps – 15times

Seated palms-up barbell wrist curl 4reps – 15times

Flat bench lying leg raise 4reps – 10times

Decline crunch 4reps – 15times

22/12/2010 Bicep & Forearm

22/12/2010 Wednesday

Alternate incline dumbbell curl 4reps – 15times, 10times – 5kg each, 7.5kg each

Cable preacher curl 4reps – 15times, 10times – 13.5kg, 19.8kg

Concentration curl 4reps – 15times, 10times – 5kg, 7.5kg

Incline hammer curl 4reps – 15times, 10times – 5kg, 7.5kg

Incline dumbbell curl 4reps – 15times, 10times – 5kg, 7.5kg

Crunches 4reps – 10times

 

 

7/12/2010 Biceps

7/12/2010 Tuesday

8min cardio

EZ-bar curl 4reps – 15times – 5kg

Alternate hammer curl 4reps – 15times – 5kg each

Alternate incline dumbbell curl 4reps – 15times – 5kg each

concentration curl 4reps – 5times – 5kg each

Machine preacher curl 4reps – 15times – 8.7kg

Crunches 4reps – 10tmies

Just to share:

Arnold Schwarzenneger’s five rules for biceps

  • Variety Switch around using barbells, dumbbells and cables.
  • Isolation Don’t get help from the delts, lower back or other bodyparts when training biceps. Don’t swing the weight (except during chest curls).
  • Full range of motion As this implies, move the weight in a controlled but complete fashion, unless you’re using an intensity movement for a shock session.
  • Find the groove Locate the natural line of motion for each movement.
  • Total concentration Don’t let your mind wander. Always fixate on the movement and the feeling in the muscle.
See the biceps, Be the biceps