Athlean-X Bicep Blast worksheet *Keep rep range between 10-12 (yes that means train to failure), except for high rep exercises *SLOW on the negatives!!!! *2-3 sets per exercise *rest 30-1minute between exercise, always rest more when needed *don’t attept the 2nd set or the 3rd set if you cant handle it. The goal is to fatigue your muscle and not make it sore!!!! If you do just 1 set of each exercise with enough intensity you will feel the pain.... Exercise Reps
Bicep curl
Bicep Pull-Ups
Cable Curl (40reps)
Squating Bicep Curl
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Twisted Tricep Workout Done as superset: Move from 1a to 1b without rest then to 1c without rest then rest 1 minute back to 1a etc. 1a Lying tricep Extension 1b hindu push up 1c DB kickbacks
