Workout Routine

Mallys Bicep alt

by jyoung404

Workouts

Mallys Alt Bicep Day

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

hammer curl

4 sets

Over hand Ez-bar Curl Narrow Grip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Over hand Ez-bar Curl Narrow Grip

4 sets

Over Hand Ez-Bar Curl Wide Grip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Over Hand Ez-Bar Curl Wide Grip

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec
5
–
–
8
60 sec

preacher curl

5 sets

Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Bicep Curls

4 sets

Over Hand Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Over Hand Bicep Curl

4 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
60 sec
2
–
–
15 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec
4
–
–
15 +
amrap
60 sec

Leg raises

4 sets