"-Compete in the MH Urbanathlon in October of 2009
-Have the strength to complete a 1-arm pull-up
-100 straight push-ups with great form
-Redesign workout regimen to improve fitness"
My favorite bicep work out starts with wt pull-ups for 3 sets x max reps. The next exercise is DB curls at 3 sets x 6-8 reps w/ a drop set by 10 lbs on the last set for 8+ reps. Then, I usually go to a barbell pyramid curl set starting at a lighter wt for 15 reps and adding wt and doing less reps non stop. Here is an example of the pyramid (ex: 40lbs x 15reps, 50lbs x 12reps, 60lbs x 8-10 reps, 70lbs x 4-6 reps up and then the same wt and rep ranges back down). Other exercises I might do include preacher curls, reverse curls, and end with max of 2 sets pull ups non weighted. My favorite bicep work out starts with wt pull-ups for 3 sets x max reps. The next exercise is DB curls at 3 sets x 6-8 reps w/ a drop set by 10 lbs on the last set for 8+ reps. Then, I usually go t...more
- Updated Jan 20, 2008 10:13am
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