‚. 0000043914 00000 n Hammer Curl 3 8 - 12 MUSCLEANDSTRENGTH.COM 0000085154 00000 n 8 129 0000029636 00000 n Select whichever one(s) accommodates your individual fitness level and/or equipment setup. 0000007348 00000 n Whack A Mole Meaning In Telugu, Lenovo Ideapad Slim 3 Review, Behringer C3 Condenser Microphone, Portable Glass Tea Infuser, Carbide Scratch Awl, Hp Prime Graphing Calculator, Is Aluminum Foil Safe For Birds, " />

biceps workout pdf

biceps workout pdf

0000046771 00000 n 0000007213 00000 n 0000006133 00000 n 0000014320 00000 n 0000043166 00000 n 0000085791 00000 n 0000043506 00000 n 0000021109 00000 n 0000003236 00000 n A lot of people think the EZ-bar curl is the best all-around addition to your … 0000040887 00000 n 0000011684 00000 n 0000084372 00000 n This is as basic as it gets. 0000083156 00000 n 0000067351 00000 n 0000013529 00000 n 0000012490 00000 n XÀ˜£Hº€00úíg k`h +Pfà¼À› É�Â8�Í�4j[�äÁ*6¹¾;¿™¾°XPv,LîIÉÇ[\¦>,„1–,lbœªÇ#ª�?q*[‰ÂÂòF=V�’>�¥²„b¨1†°$6ä0n1àl�ÂÿÃşı*ßM@êù‚£�MXøÜUXø2J° %PDF-1.7 %âãÏÓ Tuesday - Back & Biceps Exercise Sets Reps Back Deadlift 5 10, 8, 8, 6, 4 Chin Up 2 8 One Arm Dumbbell Row 3 8 Seated Row 2 8 Close Grip Lat Pull Down 3 10, 10, 8 Biceps Standing Barbell Curl 3 8, 8, 6 Close Grip Preacher Curl 3 8, 8, 6 Incline Dumbbell Curl 2 12 - 14 Concentration Curl 2 10 Friday - Legs Exercise Sets Reps Legs Squat 5 10, 8, 8, 6, 4 0000080852 00000 n 0000003359 00000 n 0000085361 00000 n 0000015534 00000 n Curl bar up in a semicircular motion until forearms touch your biceps. 8 0 obj <> endobj xref 0000009247 00000 n Dumbbell Floor Press 3 8 - 12 A2. Incline Bench Press 3 8 - 12 B2. Want bigger biceps that visibly pop under your sleeves? Stand straight up with your head up and feet about shoulder width. 0000082621 00000 n Zac Efron Inspired Workout: Chest, Shoulders & Arms Exercise Sets Reps A1. Pull-Ups 3 sets of 5-8 reps; Seated Cable Rows 3 sets of 8-10 reps; EZ Bar Curls 2 sets of 10-12 reps; Dumbbell Hammer Curls 2 sets of 12-15 reps Band Pull Apart 3 8 - 12 D1. 23°4;1r°ˆ882:°€,òaI8àT¢ xÀ�‘…±€éà]LÀÂÀ( `^cdÀ˜ŞBeµ€˜��1î ”¿ À QsH� endstream endobj 9 0 obj <>>> endobj 10 0 obj >/PageWidthList<0 1080.0>>>>>>/Resources<>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageC/ImageI]/XObject<>>>/Rotate 0/Tabs/W/Thumb 4 0 R/TrimBox[0.0 0.0 1080.0 2753.0]/Type/Page>> endobj 11 0 obj [12 0 R 13 0 R 14 0 R 15 0 R 16 0 R 17 0 R 18 0 R 19 0 R 20 0 R 21 0 R 22 0 R 23 0 R 24 0 R 25 0 R 26 0 R 27 0 R 28 0 R 29 0 R 30 0 R 31 0 R 32 0 R 33 0 R 34 0 R 35 0 R 36 0 R 37 0 R 38 0 R 39 0 R 40 0 R 41 0 R 42 0 R 43 0 R 44 0 R] endobj 12 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 2007.69 295.521 1979.01]/Subtype/Link/Type/Annot>> endobj 13 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1957.04 360.722 1928.36]/Subtype/Link/Type/Annot>> endobj 14 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1907.04 181.173 1878.36]/Subtype/Link/Type/Annot>> endobj 15 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1857.04 299.773 1828.36]/Subtype/Link/Type/Annot>> endobj 16 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1807.04 251.122 1778.36]/Subtype/Link/Type/Annot>> endobj 17 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1757.04 243.974 1728.36]/Subtype/Link/Type/Annot>> endobj 18 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1707.04 191.748 1678.36]/Subtype/Link/Type/Annot>> endobj 19 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1657.04 206.948 1628.36]/Subtype/Link/Type/Annot>> endobj 20 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1429.08 226.923 1400.41]/Subtype/Link/Type/Annot>> endobj 21 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1379.08 372.721 1350.41]/Subtype/Link/Type/Annot>> endobj 22 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1329.08 194.723 1300.41]/Subtype/Link/Type/Annot>> endobj 23 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1279.08 334.046 1250.41]/Subtype/Link/Type/Annot>> endobj 24 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1229.08 262.273 1200.41]/Subtype/Link/Type/Annot>> endobj 25 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1179.08 311.796 1150.41]/Subtype/Link/Type/Annot>> endobj 26 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1129.08 290.347 1100.41]/Subtype/Link/Type/Annot>> endobj 27 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1079.08 311.971 1050.41]/Subtype/Link/Type/Annot>> endobj 28 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1029.08 167.273 1000.41]/Subtype/Link/Type/Annot>> endobj 29 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 979.083 270.797 950.408]/Subtype/Link/Type/Annot>> endobj 30 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 929.083 329.822 900.408]/Subtype/Link/Type/Annot>> endobj 31 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 879.083 164.049 850.408]/Subtype/Link/Type/Annot>> endobj 32 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 651.127 329.971 622.452]/Subtype/Link/Type/Annot>> endobj 33 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 601.127 195.898 572.452]/Subtype/Link/Type/Annot>> endobj 34 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 551.127 312.097 522.452]/Subtype/Link/Type/Annot>> endobj 35 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 501.127 241.023 472.452]/Subtype/Link/Type/Annot>> endobj 36 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 451.127 372.769 422.452]/Subtype/Link/Type/Annot>> endobj 37 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 401.127 272.072 372.452]/Subtype/Link/Type/Annot>> endobj 38 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 351.127 231.347 322.452]/Subtype/Link/Type/Annot>> endobj 39 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 301.127 196.973 272.452]/Subtype/Link/Type/Annot>> endobj 40 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 251.127 221.522 222.452]/Subtype/Link/Type/Annot>> endobj 41 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 201.127 245.298 172.452]/Subtype/Link/Type/Annot>> endobj 42 0 obj <>/Border[0 0 0]/H/N/Rect[157.792 2212.52 431.982 2193.75]/Subtype/Link/Type/Annot>> endobj 43 0 obj <>/Border[0 0 0]/H/N/Rect[37.3211 2185.52 239.147 2166.75]/Subtype/Link/Type/Annot>> endobj 44 0 obj <>/Border[0 0 0]/H/N/Rect[816.746 2198.22 906.757 2174.76]/Subtype/Link/Type/Annot>> endobj 45 0 obj <> endobj 46 0 obj <> endobj 47 0 obj <> endobj 48 0 obj [/ICCBased 61 0 R] endobj 49 0 obj [/Indexed 48 0 R 1 62 0 R] endobj 50 0 obj <>stream 0000085997 00000 n 0000006943 00000 n Hold barbell with both hands, palms up and about 12 inches apart. H‰œ—ßOÛ0ÇßûWÜcı×gÇv²7`hÚö«•&mB”2±µ…Ñ1öçïì$�©“ÔAH)Š¿şús—;Ç™�Í,w€şvËídö†nıØM”á$æ9—¹ÂBf5�¥É­áRA¦‘ËÒ¸q�’[Õ*ĞX.m¨0…h‡•QäŒz,iV©±õ�÷~tï-ßıPã+OôÄ~Oìõ,9‹~΢Ÿ³ä,ú9‹~N;Èiû9m?§ä´ıœ¶ŸÓrš~NÓÅy3 ¸RŠ®¦*ğº|ÍAùŠg¥kJW´ek�—m³/ı"íµ]M“ ßERWS‚¦«dº”¡¬v�¹=›“+U̳+ÌÏŞ»~Eׯ¿É‹bu�"W­�(`¹qY w¥µ×“ùäS oÚ­àù�Xß’‡|’ÜÀ˜Iuk&ë› ^Æ…ñ¤¼ìaJÓ¶æEQŸy¢60A�¨mÍíòDm`>‚. 0000043914 00000 n Hammer Curl 3 8 - 12 MUSCLEANDSTRENGTH.COM 0000085154 00000 n 8 129 0000029636 00000 n Select whichever one(s) accommodates your individual fitness level and/or equipment setup. 0000007348 00000 n

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