BICEPS LEVELS
Can you beat all 5 levels?

Men


BRACHII & BRACHIALIS
  • LEVEL 1
      Barbell High Curls
         Standing 90deg to full Flexion
         60lb x 20 reps
      Barbell Low Curls
         Standing 90deg to full Extension
         60lb x 20 reps
      DB Hammer Curls
         Seated with lower-back support 
         25lb x 20 reps/ arm
      Barbell Standing Curls
Full Range of Motion Curls
60lb x 20 reps

10 minutes        5 minutes
Tom                    Drew
Blake                 Jimmie
Mark                  Rich
Marc
Greg N

  • LEVEL 2
      Barbell Preacher Curls
         Seated, Outside Grip, Parallel
         55lb x 30 reps
      1 Arm Machine Curls
         Seated, Setting: Black
         35lb x 30 reps/arm
      Supine Incline Hammers
Face down on inclined bench (45deg)
20lb x 30 reps


10 minutes        5 minutes
Rich.                    Drew
     Cory
  • LEVEL 3
      Free Alternating Curls
         Free Motion Cable, Feet behind pulley
         40 x 30 reps/arm
      DB 1 Arm Preacher Curls
         Seated, Forearm Parallel
         35lb x 30 reps/arm
      Barbell Prayer Curls
Backwards on Preacher, touch seat
50lb x 30 reps

10 minutes        5 minutes
Rich
Drew


  • LEVEL 4
      Preacher Curls
         Seated, Parallel
         65lb x 30 reps
      1 Arm DB Hammer Curls
Upper Arm supported so vertical
25lb x 30 reps/side
      Cable Bar Curls
Wide Grip, Standing, Thigh-Chest
70lbx 30 reps

10 minutes        5 minutes
Rich
Drew

  • LEVEL 5
      Barbell Standing Curls
Full Range of Motion Curls
85lb x 30 reps
      1 Arm Machine Curls
         Seated, Setting: Black
         40lb x 35 reps/arm
      Free Alternating Curls
         Free Motion Cable, Feet behind pulley
         50 x 30 reps/arm

10 minutes        5 minutes
Rich.                  Joe B
     Drew











BRACHII

  •    LEVEL 1
    


BRACHIALIS & FOREARM

  •    LEVEL 1




Women


BRACHII & BRACHIALIS
  • LEVEL 1
      Barbell High Curls
         Standing 90deg to full Flexion
         30lb x 20 reps
      Barbell Low Curls
         Standing 90deg to full Extension
         30lb x 20 reps
      DB Hammer Curls
         Seated with lower-back support 
         15lb x 20 reps/ arm
      Barbell Standing Curls
Full Range of Motion Curls
30lb x 20 reps

10 minutes        5 minutes
Diane
Lindsay F




  • LEVEL 2
      Barbell Preacher Curls
         Seated, Outside Grip, Parallel
         30lb x 30 reps
      1 Arm Machine Curls
         Seated, Setting: Black
         20lb x 30 reps/arm
      Supine Incline Hammers
Face down on inclined bench (45deg)
15lb x 30 reps


10 minutes        5 minutes
Diane

  • LEVEL 3
      Cable Alternating Curls
         Free Motion Cables, Ft behind 
         25 x 30 reps/arm
      DB 1 Arm Preacher Curls
         Seated, Forearm Parallel
         20lb x 30 reps/arm
      Barbell Prayer Curls
Backwards on Preacher, touch seat
25lb x 30 reps

10 minutes        5 minutes
Diane



  • LEVEL 4
      Preacher Curls
         Seated, Parallel
         35lb x 30 reps
      1 Arm DB Hammer Curls
Upper Arm supported so vertical
15lb x 30 reps/side
      Cable Bar Curls
Wide Grip, Standing, Thigh-Chest
35lbx 30 reps

10 minutes        5 minutes



  • LEVEL 5
      Barbell Standing Curls
Full Range of Motion Curls
45lb x 30 reps
      1 Arm Machine Curls
         Seated, Setting: Black
         20lb x 35 reps/arm
      Free Alternating Curls
         Free Motion Cable, Feet behind pulley
         30 x 30 reps/arm

10 minutes        5 minutes













BRACHII

  •    LEVEL 1
    


BRACHIALIS & FOREARM

  •    LEVEL 1
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