For example, you can
alternate hammer curls in between your preacher curl sets.
To change it a little bit, you should do
the alternating hammer curls instead of the barbell curls, now and then.
As I already said, to change it a little bit, you should do
the alternating hammer curls instead of the barbell curls, now and then.
A: breathing squat 1 x 20 immediately followed by stiff - arm pullover 1 x 20 5 minutes rest good morning 2 x 8 incline bench press using thick bar 3 x 5 seated cable row using shoulder - width bar 3 x 7 close - grip bench press using reverse grip 3 x 7 hang from chinning bar until failure gripper work B: trap - bar deadlift 3 x 5 trap - bar deadlift for four progressively heavy singles 5 minute rest seated overhead press using thick bar (in front) 3 x 5 - 7 standing biceps curl with straight bar and narrow grip 3 x 8 - 10 seated
alternate hammer curl 2 x 8 - 10 thick bar hold with overhand grip: twice to failure (20 to 40 seconds each) weighted crunch using ab - mat or ab - bench 1 x 20 - 25 Notice that you are no longer limited to the exercises in the McRobert books.
Not exact matches
Chin ups — 3 sets to failure Bent rows / Deadlifts (
alternate each week)-- 2 - 3 warm up sets then 2 x 5 - 8 reps Wide grip lat pull - downs 2 work sets, 8 reps EZ
curls — 2 sets,8 - 10 reps
Hammer dumbbell
curls — 2 sets, 8 reps Crunches — 3 sets, 25 reps
He performs the
hammer curls in a seated position,
alternating the arms.
3 sets of incline
hammer bicep
curls on an inclined bench
alternated with 3 sets of overhead triceps extensions
Deadlifts 2 x 5 abs 3 x 15 - 20 reps with a plate on your chest Rows 2 x 4 - 8reps (do variations of barbel and dumbbell rows on
alternate weeks) Pull downs 3 to failure Wide grip
curls 2 x 8 - 12 reps
Hammer curls 2 x 8 - 12reps
Biceps Concentration
Curls (
alternate with Preacher
Curls) 3 sets of 8 - 10 reps Incline
Curls (
alternate with Incline
Hammer Curls) 3 sets of 10 - 12 reps
Hammer Curls (
alternate with High Pulley
Curls) 3 sets of 12 - 15 reps