Free Workout Friday

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You’re going out tonight, so of course you want to work out arms, and if you’re not, you still want a free arm workout! Don’t moan when you can’t lift your drink to your mouth though.

 

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Warm Up:

  • 10 mins progressive resistance on the cross-trainer or rowing machine or treadmill.
  • Dynamic stretches and a reduced weight set of each exercise prior to starting a new exercise.

 

Main Set:

90 Seconds rest between sets, 4 second eccentric phase throughout.

5 Sets of 6 x (heavy) Wide Grip Barbell Curls

2 Minute Rest

20 Seconds rest for the first 4 sets, 30 seconds rest for the second 4 sets. 4 Second eccentric phase throughout. 

8 Sets of 8 x Dumbbell Hammer Curls (remember the rest increases for sets 4-8 from 20 seconds to 30 seconds.)

8 Sets of 8 x Reverse Barbell Curls (remember the rest increases for sets 4-8 from 20 seconds to 30 seconds.)

2 Minute Rest

Finisher

After Set 1 – 30 seconds rest, After Set 2 – 45 Seconds Rest. 

3 x 90 Degree Isometric Bicep Pull-up holds  – hold each until you physically can’t hold on any longer.

And remember, we have plenty more torturous workouts available here and here

As always tweet your feedback to @LDN_Muscle and @LB_LDNM.

Enjoy, and have a great weekend!