Hey hey, been super busy lately- orientation programs and such for incoming freshmen. I tweaked my shoulder the other day, so I had to skip chest day and switched shoulders for biceps today. Bear with me!
Legs and Biceps
Squats, pyramid set: 12 reps, 10, 8, 5, 3 and back down. **10 sets total, increasing on the way up and decreasing on the way down**(185 lbs., 225, 275, 315, 365, back down)
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Smith Machine Calf Raises: 3x12 heavy, 3x20 light (10 slow, 10 fast)
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Flatbar Bicep Curls: 3x10
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Dumbbell Bent-over Curls: 3x5 **Bend over with the free hand on your knee, the weighted hand hanging straight down. Curl to your chest**
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Dumbbell Hammer Curls: 3x7
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Quadricep Curls: 5x12
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SHOUT OUT
Bill! I thought your form and everything today looked better than ever. Good job buddy
wot is a quadricep curl?
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