Bodybuilding Workouts-The Arms in One Day

Pressed for Time and Needed to Impress the Girls-

Popping Vein Workout-Straight to the Point

Bodybydoug-


Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     Try 5 sets with the biceps and then the triceps, or reverse to shake things up. Do 8 to 15 reps per exercise and rest 90 seconds between sets. Pyramid up if so inclined.

Biceps-

.....Seated Dumbbell Curl

.....Ez Bar Standing Bicep Curl

.....Ez Bar Preacher Curl

.....Hammer Curl-{Go Heavy as Possible}

Triceps-

.....Skullcrusher

.....Pushdowns-{you choose the apparatus}

.....Body weight Dips-{keeping straight up and down}

.....Close Grip Bench-{try the Smith Machine}

     For the best success in bodybuilding workouts remember to always bring the intensity. Training like a beast is difficult, but the result will prove in a short time that the effort was worth it.

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The Art of Weight-Loss # 5

The Art of Weight-Loss-You will get there

                                

The terms 'fat loss' and 'weight loss' often get used interchangeably, but they shouldn't. 


     If you lose a pound of fat, then technically you should weigh a pound less.

 This however is hard to detect if your daily water fluctuation and the amount of food and drinks you have in your body can be as much as 5-7lbs in any given day.

 If you just drink a few glasses of water you will easily be a pound heavier due to the extra water weight added to your body.

 Eating a big meal can easily add 3-5 pounds of weight to your body while you're digesting and assimilating the food.

 These are temporary gains in bodyweight and do not necessarily mean you've gained body mass be it fat or muscle.

 It's really just food in your gut. Understanding that your daily body 'weight' can fluctuate 3-5 pounds just from the weight of the food you have eaten it's not surprising that you may not really be able to detect a 1 pound decrease in fat mass.

 At least not detectable on a scale. Also when you have a significant amount of fat to lose (in excess of 40lbs) your body will be carrying excess water along with the excess fat. 

This means that if and when you decide to start cutting fat you will experience a 'weight' loss that exceeds your actual 'fat' loss.

 As you lose body fat you will also lose a certain amount of excess water retention. 

This is a good thing as excess water makes you look smooth and bloated and it takes away from your muscular definition.

     It's typical for someone to lose twice as much 'weight' as 'fat' in the initial stages of a fat loss cut down.

 Someone who needs to drop 40lbs will likely see a big weight loss at the beginning.

 It's a good bet that in the first 2-4 weeks at least 50% of the 'weight' that is coming off is water, the rest is actual fat.

 This higher ratio of weight loss to fat loss starts to drop as you get to lower body fat percentages.

 It seems that as you drop below 15% body fat you can assume that most of the actual weight you lose is due purely to fat loss.


     Finally when you're close to 10% body fat or lower you may notice that you get visibly leaner and can lose fat without seeing your bodyweight change much at all. 

At this final stage you will be lean enough that even minor changes in fat levels will make a difference on your visible definition.

 These changes will be proportionally small when it comes to measurable weight, however the changes they make to your visible definition will be big.

 It's true that losing 1 pound of fat when you're body fat is 25% will not even be noticeable, however losing a full pound of fat when your body fat is 10% will make a dramatic difference in your look even if the scale doesn't budge at all. 

Your muscle hydration and weight training status will also change how full and heavy your muscles are on a day to day basis. Having fully hydrated and glycogen loaded muscles can dramatically increase your bodyweight, even if it only lasts for a day or two.

 This ability of your muscles to swell with water, nutrients and glycogen can also throw off your measurement of fat loss vs weight loss.

 When you're very lean you can actually lose fat, and even gain weight at the same time. These likely won't be huge swings but it's definitely possible.


     With automaticbody you can lose fat without losing weight.

 You can even gain weight while losing fat. If you have lots of fat to lose, you'll start out by losing significantly more weight than is accounted for by fat due to a reduction in water retention…this is a good thing.

 When you're approaching 10% body fat and attempting to cut even lower you will likely get leaner without seeing much of a change in bodyweight. 

(This odd effect is partly why people think the last 10 pounds are harder to lose.) 

In reality they're still losing fat but the total amount of weight that is coming off starts to slow down.

 Aren’t you tired of starting and failing, starting and failing, take control this year and finish this weight-loss journey once and for all. Move forward into your new life.

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

http://www.bodybydoug.org

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

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Bodybuilding- The Ultimate Arm Workout

Everyone Loves Big Guns-

Bi's and Tri's in the Same Day?????

Bodybydoug-

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     In the bodybuilding world there are as many routines for the arms as there are opinions on how to exactly work the arms.

 So say high reps to feel the pump and flow the muscle with blood. 

Other say heavy is the only way and if you go on the Internet you can find hundreds of routines.

 Here's another one!!!


     Arms recover quickly from a workout. Its part of the greater design, we use them all the time. 

With that being said overloading them with too many workouts in a week or month isn't the best opinion.

 They need recovery time being involved with the back and chest routines.


     I myself tend to work the bi's and Tri's together an only once a week.

 Psych yourself up for your one day and hit them hard with compound movements.

 Isolating moves are good for details, but the real strength is in heavy movements.


     Rest time for these is the usual 45 to 90 seconds.

Proper warm-up with 2 or 3 sets of lighter weight, and I always use an easy curl bar because it's so easy on the wrist.


Easy Curl Bar-

Medium Weight- 4 sets@ 8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps
Preacher Curl
  Medium Weight- 4 sets@ 8 to 10 reps
  Heaviest Weight- 4 sets@ 6 reps


Seated Curl- try different angles with the bench and see what works for you.

Medium Weight- 4 sets@ 8 to 10
Heaviest Weight- 2 sets to failure


Close Grip Benching-

Medium Weight- 3 sets@8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps


Dips for the Tri's-

Add Weights- 4 sets@ 6 reps
Bodyweight- 4 sets@ to failure


Pushdowns-

Medium Weight 4 sets@ 8 to 10 reps
Heaviest Weight 4 sets@ 6 reps


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For the Best in Weight-Loss

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Bodybuilding-Training Your Body Type

Bringing Forth Your Best Body-Image

Can you Manipulate Genetics?

Bodybydoug- 

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     For years we have been place in one of three categories.

 Its the science of somatotypes, you are either an ectomorph, mesomorph or a endomorph. 

The first characteristic of these three groupings is that you are either big boned or small boned. 

This isn't true as bone density varies very little.

 Gone are the days when an overweight individual could blame their weight on bone structure.

 The good news for some is that you are no longer a prisoner to one group.

 From bodybuilding to the fitness model to the cross fit individual you can break free.

 The bad new being for some of us we need to work hard and keep working hard to break out of the mold. I'm one of those people....read on.

Ectomorph- Characterized as thin with a shorter upper body, longer arms and legs, narrow hands and feet, storing little body fat. Having a high metabolism, little muscle mass and having a hard time gaining weight. {gee that's tough}

     Unless you hate carbs, you can pack on muscle aka. weight-gain. A diet high in carbs should do the trick. Keep cardio to a minimum,{your cardio will be weight training}, using compound movements, {builds muscle mass quicker}, and lifting heavy.

Mesomorph- Characterized by strength, a low waist, longer torso, a large chest and solid muscular structure. The most desired Body-Image of the three groups.

 They can consume a high amount of calories, but must remain active or the spare tire will appear.  high protein diet serves this group well and keeps them lean.

 If excess weight starts showing up in the wrong areas, reduce carbs. When working out compound movements with isolation movements to shape the appearance of the muscle. Moderate cardio should be fine.

Endomorph- WELCOME TO MY WORLD. Characterized by FAT storage, shorter neck, wide hips, and a soft muscular frame. With a slower metabolism, or in my case no metabolism.

 It's been my experience that anything we eat immediately turns to fat.If you're not on a weight control program all the time....well expect to see the numbers on the scale go up.

 If you're in this group you know the drill, less carbs to sometimes no carbs....read "Weight-Loss,the Ketogenic Diet and You".

 I know what the experts say about this group, but if you're over 40 look out. When working out do cardio and then when bodybuilding lift with compound movements and shorter rest periods.

 In other words continue cardio, but with weights. You can do lower reps for muscle mass, but include plenty of sets with reps 15 to 20. 

This groups should know better than any other group that you can't out exercise a poor diet.


Best of luck-tiger

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For the Best in Weight-Loss

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I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.Interested in a Home Based Business- Contact meLet's Talk.

Bodybuilding with Automaticbody

Bodybuilding With Automaticbody

http://www.bodybuildingsolutions101.com

Bodybydoug

     You've decided to focus on getting into better shape, but with hesitation in your voice you're not sure where to start of how to go about it.

 No need to panic, we all have to start somewhere.

 To make this blog a lot more fun, whenever you see a word highlighted and in italic it will be linked to a beginners workout.

 So let the fun begin.

These workouts can be done at home or in the gym.

If you're in the gym let's go over some

 politeness rules-

.....after using a piece of equipment wipe it down.....if your gym doesn't provide paper towels then bring a towel

.....all dumbbells and barbells that you use...re rack them

.....sharing it nice....if you're resting for any extended period of time don't sit on a machine someone is waiting for

.....I'm not against phones in the gym simply because I use one to listen to music...but really to sit on a piece of equipment and send endless texts....I mean really, who's so important...are you there to lift or to text

Let's check out some 

common mistakes

.....don't go through your repetitions to quickly, unless you're trying some new cardio or crossfit routine....less tissue damage it caused with the weights being moved in a controlled fashion....of course some tissue damage will occur this is to be expected but the muscle group you're incorporating should be under tension at all time.....with a good squeeze at the top of the rep

.....starting out with too much weight is a issue....if you're swinging the weight you've got a greater potential for injury....injuries will occasionally occur with weights anyway why increase the likelihood of that happening.....your joints might not be able to take the pressure of the added weight....being a little sore the next day is acceptable...but hurt your joints and you may never recover

.....starting out with light weights is the way to go....but if you can do 30 to 40 reps consider that the warm-up and slowly increase the weight.....PS always do a warm-up

.....rest between sets for about 60 to 90 seconds.....too much rest or too little can zap your workout

Some Things to Remember-

     The workouts I've linked to are for beginners and if you are in a gym use the machines as much as possible. Again I'm mainly concerned with the health of your joints. 

They're not use to the added workload and can be easily injured.

.....workout 2 to 3 times a week...you're not in a race

.....take a day between workouts

.....increase your reps if you need to shed that spare tire

.....rest 60 to 90 seconds between set...60 seconds between reps.

http:www.bodybuildingsolutions101.com

For Hormone free Protein-Bodybydoug

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

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Bodybuilding Breakdown

Bodybuilding Breakdown

http://bodybuildingsolutions101.com

Bodybydoug-

     I write a blog on bodybuilding so when I'm at the gym I keep my ears open for anything new.

 Albeit a new and exciting training routine.

 The radar was up and to my amazement up popped a new training routine. I inquired.....and then I found that there was nothing new under the sun, well at least in the bodybuilding realm

.

     After some research I found that powerlifters or for the most part stronger than bodybuilders....really.

     Than if a bodybuilder trained like a powerlifter on occasion, well this was a good thing...not really earth shattering sense this information has been around for 30+ years.

The basics of this is to alternate strength and growth training every couple weeks or month thus adding both strength and size.

     With all that being said though, this is a legitimate workout routine or method and will increase size and strength.

This isn't some light weight workout your muscles will be taxed, so approach this workout with the "I'm going to crushit attitude".

     You will be using low reps, medium reps and then low reps. After your warm up you move to the heaviest weight, than medium and than to the lowest weight.

Does anyone know why we change the weight and number of reps.

If you do cool !!!

Different muscle fibers are used with the difference in weight settings.

 Heavy weights with incorporate both fast and slow twitch fibers within the muscle to build strength, with lighter weight hitting the slow twitch fibers increasing pump, endurance and the buildup of lactic acid.

"Cardio with weights".

.....To start pick the heaviest weight you can handle and still using proper form slam out 4 to 6 reps.

.....On your second set down the weight drop about 20% and increase your rep range to about 12.

.....With the third set drop the weight again about 50% from the first set and bang out 25 reps,{keep going if you can}'

     Try the chest or back at multiple angles for the extreme workout.....as always proper sleep, nutrition and protein makes the body grow....

     Basically never get bored.....Have Fun....and search out the links in this blog.

     

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I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

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The Bodybuilder that Stops Growing

The Bodybuilder that Stops Growing

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Bodybydoug

     You've been lifting for awhile, you're showing up, putting in the time and yet there's a defendant stable to your progress.

 It's time for the overload principle.

Showing up at the gym on a regular bases is half of the battle but the other half is progressing in strength and size.

Mixing it up and never letting yourself get bored keeps you moving forward.

 At some point and time you will have to employ an overload principle to both cardio and bodybuilding.

Muscles will adapt to the same routine over time so overloading your system with resistance training will jar them into growth.

Adding stress to the muscles is the key factor here. 

By adding weight to the routine, switching up routines and number of reps you trick the muscles into growth and become stronger through overload.

Overloading the muscles increases more than just your size.

 Bones, tendons,cartilage, ligaments and joints are strengthened along with endurance and your overall fitness level.

Check out the links in the 5 key factors below

......Increase the amount of weight you're lifting

.....Take shorter rest periods

.....Increase rep count

.....Increase the number of workouts per week

.....Increase the number of sets.

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Bodybuilding Workout-Ready for the Beach

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Chest 101 #3

BODYBYDOUG-

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   As you can see the guy on the right is sporting quite the chest development.

 That is some set of man boobs, but we all don't have the genetics for that, or we don't have the time or the age advantage. 

Whatever your age or your time restrictions though we can all improve muscle growth and body-image by getting into the weight room and pumping the tar out of the chest.

 I think I've mentioned this before and if not a lot of people have--but chest day is for most lifters the best day of the week.


     For the last in this series we're going to up the reps for some definition, and we're going to look at one of my favorite things to do and that's the pre-exhaust.

 Spoken of mainly for the chest I like to look and see if there's anywhere else I can incorporate the pre-exhaust into some other body part. 

The purpose of the pre-exhaust it two fold--1-to exhaust the muscle and then push it beyond what you think your capable of and the second is to try to exhaust a smaller muscle group helping in the particular lift you are doing so only the chest muscles on the second set is doing the work.

 Give it a shot and see what happens.

 The pre-haust is not an every workout move, so use it sparingly and be safe and have fun.



Defining the Muscle-

Multi-Angle DB Press--- 3 sets@ 18 reps-move the angle of the bench ever 6 reps

Multi-Angle Bar Press---3 sets@ 18 reps-move the angle of the bench ever 6 reps

Tri-Set-

Incline Fly---4 sets@ 12 reps

DB Pullover---2 sets@ 12 reps

Push-Ups---2 sets@ 15 to 30 reps




Pre-Exhaust-

Incline Fly---3 sets@ 15, 12, and 8 reps

Incline Barbell Press---3 sets@ 8, 12, and 15 reps- reversing the reps means heavy weight first

Machine Fly---3 sets@ 12 reps

superset with

Seated Chest Press---3 sets@ 8, 10, and 12 reps

Push-Ups---3 sets---15 to 30 reps

Want a Chest like the guy above-order your Protein here!!!!!

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More Back Please

Bodybydoug-

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    We continue with the third and final installment for back workouts in this series, but there will be other series, I'm sure, down the road. 

These are all pretty old school workouts, produced to be done mostly at home, because why-I hate the gym-but enough of my hangups.

 Putting on muscle is putting on muscle and just about anything works as long as you mix it up a little and actually do the workouts

. Motivating yourself and taking the time to meditate on what you desire can be as big a challenge as doing the lifting.

 But remember studs and studette's you are bodybuilders, and bodybuilders are made up of a different mindset.



     The first routine is designed to increase your strength levels and it centered around the barbell deadlift. 

Work your way down to a single rep on this lift, pyramiding up the weight on each set. 

 Striving for incremental strength increases workout to workout.

 The second routine is design to move stubborn back muscles into growth by shocking them. 

It's design to hit the back from different angles and bring on muscle failure through compound set. 

Have fun be safe and grow, grow, grow.


Power through the Lift-


Deadlifts---6 sets@ 12,10,8,6,4, and 1 reps

Bent-Over Barbell Row---4 sets@ 10,8,8, and 6 reps

Reverse Grip Pulldown---3 sets@ 10,8, and 8 reps

Good Morning---3 sets@ 10 reps-caution needs to be taken on your form and watch the amount of weight you use


Switching it Up-

Weighted Pull-Ups---30 reps

One Arm Machine Row---4 sets@ 12 to 15 reps

Bent-Over Reverse Grip Row---4 sets@ 6 to 8 reps

superset with

Close Hammer Grip Pulldown---4 sets@ 12 to 15 reps

Good Morning---3 sets@ 10 reps

Muscle up and order your Protein here!!!!!

http://www.bodybuildingsolutions101.com

 

The Oblique Tuck

BODYBYDOUG-

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     The first routine we work on today is concentrated on the oblique's.

 These moves or any ab exercise that involves a twisting motion will work the obliques, which are on either side of your six-pack, { or the six pack you plan on having }.


     The second routine will change things up for you if you're a little bored with the same old method you're currently using.

 Circuit training it a great way to break out of a training rut.

 So with your weight-loss under way let's work that mid-section, and add some muscle, so that at the beach or the pool we're not the ones to heavy to strip down. 


Oblique Work-

Side Dipping---3 sets@ 12 to 15 reps---take your DB's in both hands--flare them out at your side--and dip down on one side and then the other--concentrate on feeling the muscles on your sides working
Crossover Crunch---3 sets@ 12 to 15 reps
Side Jackknife---3 sets@ 12 reps--per side


 

4 Steps Routine-

Incline Bench Leg Raise---4 sets@ 15 reps---lie on an incline board so your head is above your feet hold the bench with both hands and perform leg raises
Crunch---4 sets@ 15 reps
Decline Twisting Crunch---4 sets@ 15 reps---combine decline and twisting crunch
Reverse Crunch---4 sets@ 15 reps

Extreme Weight-Loss order skinne' here!!!!!

Work that tummy.

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The Delt Machine-Phase #2

BODYBYDOUG-

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     If your noticeably weak in the shoulder area, then this first routine should serve you well.

 Once you've established lifting more weight than the muscle  growth will follow, and setting you up nicely for other routines, with continuing muscle growth.

 Follow through and you will get there.

 Once that muscle growth starts to show your going to link into routine number 2

. High Definition will carve these shoulders into cannonball size projectiles.

 You'll look great wearing tanks and sporting a great new tan.



Power it Up-


Upright DB Row---3 sets@ 15,10,and 8 reps


Seated Barbell Press---5 sets@ 10,10,8,8, and 5 reps---keep that back straight


Standing DB Press---3 sets@ 10,8, and 8 reps


Leaning Lateral Raise---2 sets@ 10 to 12 reps---hold a stationary object-lean away from it and preform DB lateral raise


Standing Cable Reverse Fly---2 sets@ 10 to 12 reps


  


Defining the Muscle-


Seated DB Press---4 sets@ 15 to 20 reps


super set with


EZ Bar Upright Row---4 sets@ 15 to 20 reps


DB Dual Front Raise---3 sets@ 12 reps


DB Lateral Raise---3 sets@ 12 reps


Upright Row---3 sets@ 8 reps---count to 10 slowly on the way up

Muscle up order your Protein here!!!!!

helping you reach your absolutes in an ever 
changing world

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Legs 101 #2

BODYBYDOUG-

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     It's leg day again which means that tomorrow morning the toilet will be your worst enemy.

 We're going to take a look at Hamstring work and put an emphasis on over-all width of the leg.

 I've been reading lots of material and listening to several different sources and the message I'm getting back is very confusing.

 One source says don't do deadlifts because that will give you a larger waist.

 I've mentioned before that I tend to store almost all my excess weight around my waist so should chunkier people be doing deadlifts or not.

Hold on it gets worst, you're not to do squats because that affects something else, and you're not to do single movements like extensions or lying leg curls.


     I think these people all own gym's,{ and they might }, because if you take away all of the above, what the hell is left.

 I won't use to many bad words here, I'll just say screw them.

 I will squat, I will deadlift, and I will do isolation moves like extensions, and if I have to I'll modify my weight-loss program.

 So give them a big one finger salute and let's continue on.





Hamstring Strength-


Deadlift---4 sets@ 12,10,8, and 8 reps-can be Romanian, but I prefer bending the knees to lift-watch your not using your back to much or putting it at an angle were it can be damaged


Leg Curls---3 sets@ 10 to 12 reps---seated or standing


Lying Leg Curls---3 sets@ 15,12, and 10 reps-enough weight to feel the movement, but light enough to move slowly through the movement




Quadizza Quads


Squat---4 sets@ 10reps--feet outside of shoulder width


Side Lunge---4 sets@ 12 reps---Dumbbells work great


Front Lunge---4 sets@ 12 reps


Cable Pull---4 sets@ 8 reps-per leg---you attach strap around one ankle at a time, steady yourself, stand with your side to the machine and move the leg that's strapped away from the machine-time consuming at first until you get the hang of it, then it's great for the inner and outer thigh, similar to an abductor machine

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Tricep 101 #3

BODYBYDOUG-

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Muscle up order here!!!!!

     The first routine will put muscle on and give you the strength to use it when you need it.

 Don't be shy to throw a lot of weight on the bar or dumbbells and power through.

 Making up the largest part of the upper arm we really need to hit the triceps hard every time out.

 You can't define your triceps if you don't have them? 

Once you have the mass the second routine comes into play. 

You have the mass now you need cuts, definition,and striations to show through and give you that horseshoe look.

 High definition will etch out that look for you.Be safe and have fun.

Greater Strength-


Close=-Grip Press---5 sets@ 12,10,8,8, and 6 reps-use the dumbbells for truly heavy weight


Incline Skullcrusher---3 sets@ 10,8, and 6 reps-watch your skull


Overhead Rope Extensions-3 sets@ 10,8, and 8 reps- much easier on the shoulder joints with the rope on a machine


Dips---2 sets-to failure-weighted dips if possible


  

Defining the Muscle-


1/2 Rep Close Grip Press---4 sets@ 25 to 30 reps-only doing the bottom half-DB's work fine


V-Bar Pushdown---3 sets@ 20,15, and 15 reps-equipment products-www.bodybydoug.net


Reverse Grip Pushdown---3 sets@ 20,15, and 15 reps


Cable Extensions---3 sets@ 15 reps


  

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Bicep 101 #3

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Up your Weight_loss with skinne' order here

     Here we are again in our never ending pursuit of the softball size bicep muscles, and I've got a couple of routines that will pump out the sleeves on your shirt so let's get going. 

 The first routine employs the forced reps approach, as this routine works well with a partner, but if your training alone don't think you can't give it a try.

 The second routine is a shocker, as we try to shock those stubborn biceps into growth. 

Remember that as a smaller muscle group we try to hit the bicep, on average, only once a week, so give it everything you've got. 

Then for the next 5 to 7 days let them rest and grow.


Make Them Grow-


Standing EZ Bar Curl---4 sets@ 15,12,10, and 8 reps


Standing Dual DB Curl---3 sets@ 8 to 10 reps


Machine Curl---3 sets@ 10 reps-short but sweet,work hard



Switching it Up-


Barbell Curl---4 sets@ 15,12,10, and 8 reps


Dual Hammer Preacher Curl---4 sets@ 8,8,10, and 12 reps


Seated Barbell Curl---3 sets@ 10 reps-concentrate on the squeeze at the top of the rep


compound with


Alternate DB Curl---3 sets to failure

Muscle up order your Protein here!!!!!

http://www.bodybuildingsolutions101.com