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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)
Machine Tricep Dips
(Biceps Brachii, Brachialis, Brachioradialis)
(Brachioradialis, Brachialis, Biceps Brachii)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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