Arms and Abs

Today I trained just biceps with a solid abs session! Something a bit different, the rest of this weeks sessions include chest and tri’s and legs!


cable rope curls – ‘nos’ set

preacher curls with hammers – 4 sets – 10 rep preachers with 10 rep hammers – 4th set of hammers a triple drop set.

cable single arm curls with elbows back barbell curls – 3 sets – 10 reps on cables and 15 reps on barbell curls

barbell curls – 1 set – 7 reps bottom half, 7 reps top half and 7 reps full.


1minute bridge laying on your back, 1minute bridge on the front, 30 knee raises – 3 sets

45mins on each side with 15 sweeping crunches, 30 oblique heel touches (on back) – 3sets


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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