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Blasted Biceps

Beginner (Gym)

Lets go!

Exercise

RPE

Sets

Reps

Rest

Tutorial

3

10

90
secs

6

Exercise

RPE

Sets

Reps

Rest

Tutorial

6

3

10

90
secs

Exercise

RPE

Sets

Reps

Rest

Tutorial

6

90
secs

10

3

Keep going!

Exercise

RPE

Sets

Reps

Rest

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Alternating Seated Dumbbell Curls

Tempo

2:1:2

Tempo

2:1:2

Tempo

Tempo

2:1:2

Tempo

Tempo

6

90
secs

10

3

2:1:2

6

90
secs

10

3

2:1:2

6

90
secs

10

3

2:1:2

(Biceps brachii, Brachialis, Brachioradialis, Anterior Deltoid)

Concentration Curls

(Biceps brachii, Brachialis)

Incline Dumbbell Curls

(Bicep brachii (Long Head), Brachioradialis, Brachialis)

Single Cable Tricep Extensions

(Triceps Brachii)

Cable Hammer Curls

(Biceps Brachii (Long Head), Brachialis, Brachioradialis)

Cable Rope Pushdowns

(Triceps Brachii (Lateral and Medial))

Nearly There!

Exercise

RPE

Sets

Reps

Rest

Tempo

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

Tempo

6

90
secs

10

3

2:1:2

6

90
secs

10

3

2:1:2

6

90
secs

10

3

2:1:2

Reverse Straight Bar Cable Curls

Machine Preacher Curls

(Brachialis, Biceps Brachii, Brachioradialis,
Pronator Teres)

giphy.gif

Machine Tricep Dips

(Biceps Brachii, Brachialis, Brachioradialis)

(Brachioradialis, Brachialis, Biceps Brachii)

Finished?

Congratulations!

Completion Bar.png

You completed the workout, awesome job! Go have a well-deserved rest!

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