WORKOUT WEDNESDAY

biceps exercises for women

 

Here is you workout today!

Circuit One

Barbell Chest Press  3 x 8
Incline Barbell Chest Press   3 x 12
Dumbbell Fly  3 x 15
Pushup  3 x failure

Rest for 90 seconds after doing exercises back to back before starting second set

Circuit Two

Leaning Biceps Curl  3 x 15
Standing EZ bar bicep curl  3 x 12
Preacher Curls  3  x 8
Rope Bicep Curls  3 x 10

Rest for 90 seconds after doing exercises back to back before starting second set

* if you are at home change the barbell and EZ bar with dumbbells.  Lean against a wall for the leaning biceps curls and use a stability ball for the preacher curl. For the rope biceps curls use your resistance rope.

Have a great workout today!

 







Comments

  1. Lori says:

    You surprized me with the picture. I thought forsure you might have some baby news for us !!! I looked at it again and saw him flexing his arm muscles. Dang. Im sure your family is asking the question of when is there going to be a little one in your house hold by now. Cant wait for the news !

  2. simplnsweet says:

    @ Lori, no disrespect and I know you don’t mean to be insensitive but not everyone can have children or would like children. It is something I learned through personal experience not to ask.

    • Elizabeth says:

      I agree.

    • Lori says:

      Sorry if I hurt any one but she has mentioned having kids before in her posts.

    • Flavia says:

      Hey Ladies, let’s not take things too personally. I don’t think anyone on the blog is disrespectful..even if that were my situation I would never take it that way as I know the intention was good. As long as we have respect on the blog, let’s not take things so seriously.

  3. Anna G says:

    great post Flavia, thank you! Have fun on vacation, loving all the pictures your sharing, you look gorgeous!

  4. Tammy says:

    thanks for the info, but I don’t know what half of these things are. :(

  5. Jen says:

    how do u perform the leaning curl?

    • Tammy A says:

      With your feet about 6-8″ away from the wall, lean back and stand with your back pressed against the wall (feet still out from the wall). Grab the barbell with palms up, perform the curl. Having your back against the wall the entire time take out the propensity to “swing” the barbell upwards.

  6. Channii says:

    Hey Flavia,
    Can you please explain what a leaning bicep curl is? and what all the other bicep exercises are in circuit 2!
    Thank you!

    • Flavia says:

      Leaning bicep curl is just leaning against a wall like you would on a bench…you could also use a bench, set it to a 60 degree angle or so. This creates tension throughout the entire movement.

  7. Lori/Souper17 says:

    Flav…I hope you and Vince are having a wonderful vacation. You both work so hard and your dedication to fitness is so impressive. Thanks for sharing another great workout!!! Lori/Souper17

  8. Debbies21 says:

    Love this w/o. But substituted hammer curls for preacher curls.

  9. Debbies21 says:

    I have a dumb question did you do the exercises back to back as a circuit and repeated it 3 times. Or did you do the first exercise 3 times then a small rest followed by the next exercise.

    Channii, if you go to utube and enter the exercise you’ll see posts. They’re basically working the muscle from diff angles

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