Workout Schedule – December

Week 2 – Day 4 – Biceps

Superset 1

Drag Curls - 5 sets of 10 reps

Start with both arms down holding barbell or dumbbells, palms facing out, pull the barbell or dumbbells straight up, elbows back, keeping it right by your body and back down to starting position.

Alternating Incline Dumbbell Bench Curls – 5 sets of 10 reps per arm

Jump Rope – 2 sets of 2 minutes

Superset 2

Rope Curls – 4 sets of 10-12 reps

Using a rope on the lowest notch on the cable, place both hands on the sides of the rope palms facing each other. Pull and curl rope towards biceps, then back down returning to starting position.

21s – 4 sets of 7-7-7

7 reps of curls from the bottom only half way up, 7 reps of curls from the top of the curl only going half way down, 7 reps of full curls all the way up and all the way down.

Jump Rope – 2 sets of 2 minutes

Superset 3

TRX Curls – 4 sets of 10 reps

Start with your feet in front and lay back at an angle while holding onto the TRX, arms straight palms up, curl the TRX towards bicep then back to starting position, the more inclined you are the harder it will be, more straight up the easier.

Reverse Curls – 4 sets of 10-12 reps

Start by holding a barbell or dumbbells palms facing down, elbows in, curl towards your body then back down.

Concentration Curls – 4 sets of 10 reps per arm

Stand in a squat position or sitting on a bench, holding a dumbbell, place elbow just inside your knee, curl the dumbbell.

Jump Rope – 2 sets of 2 minutes