Training session with my biceps guy, Mark- immagonnamakeyourarmsdie-Swift, consisted of the following:

Boxing: 3-min rounds x 3

Ropes:
Small whips: 1-min
10 Slams
15 Slams
20 Slams

Kickin’ Ralph (Heavy Bag):
Round 1: 10 right kicks, 10 left kicks
Round 2: 20 right kicks, 20 left kicks
Round 3: 30 right kicks, 30 left kicks

Arms – Dumbbells:
Regular Curls (2 dumbbells)
12lbs – 25 reps
15lbs – 20 reps
20lbs – 15 reps
25lbs – 10 reps

Hammer Curls (2 dumbbells)
12lbs – 25 reps
15lbs – 20 reps
20lbs – 15 reps
25lbs – 10 reps

Triceps Extension (1 dumbbell)
12lbs – 25 reps
15lbs – 20 reps
20lbs – 15 reps
25lbs – 10 reps

25lbs1

Curlin’ 25’s

25lbs2

Curlin’ 25’s

Comments
  1. […] Friday Workouts: Arms & Legs August 2, 2013 […]

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