Biceps and Shoulders
Exercises 1-4 superset 1+2 / 3+4 : 4sets x 6-8reps 
Exercises 5-8 circuit: 3 sets x 15reps 
Rest: 1min after each set
  1. Incline DB Bicep Curl to Shoulder DB Press
  2. Standing EZ Bar Bicep Curls
  3. BB Upright Rows
  4. DB Front Raise out to T Raise and back
  5. Assisted Band Chinups (AMAP- as many as possible)
  6. Suspension Inverted Rows (TRX or RIP60)
  7. Rear Deltoid Flyes (TRX or RIP60)
  8. Bicep Curls (TRX or RIP60)

Your weight should heavy enough so that you can complete between 6-8 reps. If you can lift more than 8 it is too light if you can't lift 6 it is too heavy. When performing the exercise form is the most important element. If you can not hold form use a lighter weight until you can.

Image Courtesy of FreeDigitalPhotos.net "Image Of Muscle Man Posing In Gym" by David Castillo Dominici



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