Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10 ... Found insideBicep Exercises Isolation Exercises Barbell Curls, Narrow Grip Barbell Curls, Barbell Drag Curls, Reverse Barbell Curls, Dumbbell Curls, Incline Dumbbell ... Found inside... curls 15 hammer curls (each hand) 15 barbell curls 10 reverse grip lat ... sides on dumbbell chest press while lowering the dumbbells to get an better ... Found insideClose grip v-bar pulldowns- 1x15, 1x12, 1x10 reps 3. One arm dumbbell back rows – 1x15, 1x12, ... Standing pulley biceps curls- 1x15, 1x12, 1x10 reps 2. Found insideWorkout 3 Back and Biceps Warmup Circuit Weightlifting Pullups or lat pulldowns 3 sets of 12 Bent row 3 sets of 10 Bicep curls 3 sets of 15 Reverse grip ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10,8,6,2 ... Found insideIncline dumbbell press 6-6-6-6 Decline dumbbell flyes for lower pectoral muscles ... reverse barbell curls 10-10-10-10 - Hammer curls 8-8-8 Abs - Regular ... Found inside – Page 231Arthur's success 46 back extension 102 back stretch 84 band bicep curls 108 band ... 188 one-arm dumbell curls 192 one-arm extension 186 reverse-grip tricep ... Found inside – Page 152... reps Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10,8,6,2 hammercurls 4 12,10,8,6 incline dumbbell curls 4 12,10,8,6,2 Bench ... Found inside – Page 31TABLE 1.7 MUSCLES THAT MOVE THE LOWER ARM Muscle Origin Insertion Action ... Bicep curls Hammer curls Dips Dumbbell pronation Reverse grip bicep curls ... Found inside – Page 19What is a good way to build better grip strength? ... Reverse barbell curls using a thick bar-1 set 15 reps Pinch grips- 10-30 second hold Begin by using ... Found inside – Page 202Friday-Chest Biceps (repeat cycle just different movements) Incline dumbbell ... Bench press/dumbbell curls 5 Incline flys/reverse grip barbell curls 5 Low ... Found inside – Page 58( 26 ) Upright rowers — weight room , ( 27 ) shoulder shrug with barbell — weight room , ( 28 ) planche hold on floor or rings , ( 29 ) back lever on still rings . ... ( 61 ) deep V - sits on small parallel bars , ( 62 ) pull - ups on high bar , ( 63 ) chin - ups on high bar , ( 64 ) wide gripbehind ... handstand on rings , ( 66 ) curls regular and reverse _ weight room with barbell or dumbells , ( 67 ) inverted hang dead man ... Found inside – Page viii150 Reverse - grip dips .... The Traveling Man ..... 154 Kneeling curls ( 2 - person ) Partners .165 Seated bent - over rear deltoid raise ..... Better Sex ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10,8,6,2 ... Found insideBicep Exercises Isolation Exercises Barbell Curls, Narrow Grip Barbell Curls, Barbell Drag Curls, Reverse Barbell Curls, Dumbbell Curls, Incline Dumbbell ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10,8,6,2 ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10,8,6,2 ... Found inside – Page 84exercise sets reps exercise sets reps barbell bench press 3 20 wide-grip ... barbell bench press 2 25 reverse curls 2 25 upright rows 3 25 leg curls 3 25 ... Found insideSuperset: Barbell Curls 4 sets, the Stripping Method Standing Close-Grip ... Reverse-Grip Barbell Extensions4 sets of 10 reps Superset: Concentration ... Found inside... sets exercise barbell bench press incline barbell bench press widegrip lat ... downs close-grip lat pull downs 8.8.8.8 reverse barbell curls T-balwws ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10,8,6,2 ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10,8,6,2 ... Found insideMachine preacher curls - 1x10, 1x8, 1x6 reps Forearms 1. Behind the body wrist curls - 1x10, 1x8 reps 2. Reverse grip barbell bicep curls - 1x10, ... Found inside – Page 50... Specific Muscle Groups BB = barbell; DB = dumbbell Shoulders For the shoulder, ... Wrist curls using BB or DB Reverse-grip biceps curls using BB Reverse ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10 ... Found inside – Page 152... reps Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10,8,6,2 hammercurls 4 12,10,8,6 incline dumbbell curls 4 12,10,8,6,2 Bench ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10 ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10 ... Found inside... curls 15 hammer curls (each hand) 15 barbell curls 10 reverse grip lat ... sides on dumbbell chest press while lowering the dumbbells to get an better ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10,8,6,2 ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10,8,6,2 ... Found inside – Page 59Note: Reverse curl exercises to strengthen the forearm are included in this arm section. Biceps Curls Variables Grip Variation Palms forward Open Curl ... Found inside – Page 152... Sets Reps Barbell triceps curls 5 12,10,8,6,2 Close-grip barbell bench press 5 12,10,8,6,2 Hammer curls 4 12,10,8,6 Incline dumbbell curls 4 12,10,8,6,2 ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10 ... Found inside – Page 152Barbell bench press 5 8,6,4,2,1 incline barbell bench press 5 8,6,4,2,1 ... Barbell triceps curls 5 12,10,8,6,2 close-grip barbell bench press 5 12,10,8,6,2 ... 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