Today was the change in my prior split. I did biceps and forearms today(killed the forearms by the way very simply too), it was actually short and sweet today.
Biceps..
Shoulder width straight arm curls(full range of motion, all the way down on each rep)
Sets....70x12,80x11,100x5(they have bars already made up)
Lying dumbbell curls(these were a good burn, an interesting exercise. I really liked these)
Sets....25x10,25x10,30x8,35x6,40x4(had to feel for my weight here, short changed myself a bit, but had a good burn going nonetheless)
Here is where it really burned...
Standing dumbbell curls....100 reps!! Man, was this a burner. It says to start with a weight you can normall do for 20 reps. With the burn I had going already, I chose 40's, did 2 and put them down right away knowing I couldn't do it. So, I used 30's, and did 20, 25's for 20..rest pause 12 more, 20's for 15, and back to 25's rest pausing to complete 100 reps!! (don't know if I am going to do that one again!!!)
Forearms
Superset behind the back wrist curls(light weight to failure) with barbell wrist curls(heavy). 2 sets was all I mustered out of this..my forearms were and still are burning!
Sets....60x30,60x25/70x10,70x8
Finished the day up with abs, did a variety of things.
Upper cable pressdowns, weighted crunch machine, incline crunches, and lying leg lifts with my wife pushing back on my feet for added resistance.
Followed up with 5 minutes on the recumbent bike at a medium pace.
United StatesBiceps..
Shoulder width straight arm curls(full range of motion, all the way down on each rep)
Sets....70x12,80x11,100x5(they have bars already made up)
Lying dumbbell curls(these were a good burn, an interesting exercise. I really liked these)
Sets....25x10,25x10,30x8,35x6,40x4(had to feel for my weight here, short changed myself a bit, but had a good burn going nonetheless)
Here is where it really burned...
Standing dumbbell curls....100 reps!! Man, was this a burner. It says to start with a weight you can normall do for 20 reps. With the burn I had going already, I chose 40's, did 2 and put them down right away knowing I couldn't do it. So, I used 30's, and did 20, 25's for 20..rest pause 12 more, 20's for 15, and back to 25's rest pausing to complete 100 reps!! (don't know if I am going to do that one again!!!)
Forearms
Superset behind the back wrist curls(light weight to failure) with barbell wrist curls(heavy). 2 sets was all I mustered out of this..my forearms were and still are burning!
Sets....60x30,60x25/70x10,70x8
Finished the day up with abs, did a variety of things.
Upper cable pressdowns, weighted crunch machine, incline crunches, and lying leg lifts with my wife pushing back on my feet for added resistance.
Followed up with 5 minutes on the recumbent bike at a medium pace.