Warmup
3 Rounds
1 min bike or stair stepper or box step ups
10 Double kettlebell bent over row
10 Push-up
10 Sit up
Workout Notes
Consider your biceps blasted with this one!
Three movements in a all targeting the long and short head of the bicep. Have your equipment staged so you can move from one to the next with ONLY the 15s rest.
Pick medium weights meaning you could potentially perform 3-5 reps over the requested rep range.
Workout
5 Rounds
7 Narrow grip ez bar preacher curl, pick medium weight
–Rest 15s–
7 Double dumbbell bicep curl, pick medium weight
–Rest 15s–
7 Concentration curl (each arm)
–Rest 15s–
7 Chin up
*Rest1:30 between rounds
Accessory
5 Rounds
30s on 15s rest
Mountain climber
Alternating single leg v-up
Weighted sit up
*Rest 1 min
and then