fbpx

Biceps

By September 6, 2016Workout of the Week
Exercise OrderExerciseRepsWorking SetsRest (seconds)Tempo

 

A1Standing Barbell Biceps Curl20-2566020X0
B1Seated Dumbbell Curl15-2051020X0
B2Prone Reverse Grip EZ Bar Curl15-2059020X0
C1Standing Hammer Curl12-1546020X0
D1Seated Preacher Curl8-1031020X0
D2Dumbbell Concentration Curl8-1031020X0
D3Straight Bar Cable Curl8-1039020X0
Explanation
  • The letter on exercise order tells you what order to do the exercise. So the A superset is first and you will do A1 before A2
  • Tempo:
    • The First number (as in 2010) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise.
    • The Third number (as in 2010) is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight. An X indicates as fast as possible, i.e. explosive (but still maintaining good form).
    • The Second number (as in 2010) is the amount of time to hold the weight/pause at the bottom of the exercise.
    • The Fourth number (as in 2010) is the amount of time to hold the weight/pause at the top of the exercise.
    • Using 2010, you would perform a 2 second eccentric portion (lowering the weight), no pause at the bottom, a one second concentric portion and no pause at the top.

 

Leave a Reply