10 Days To Fit-Day 12, and we are tearing our biceps down to build them up.  We will be doing 4, 3, and 7 sets of 8-20 reps.  This day will fatigue your biceps and leave you feeling like you have noodles for arms.  I say that in the best way possible.  Biceps are a smaller muscle group and can fatigue quickly, but try to push through every rep.  Remember to keep good form and technique and you will build a bigger bicep in no time. 

Let’s Get Ten-Acious

1-Preacher Curl: 4 sets of 8-10 reps, 90 sec. rest

2-Alternating Dumbbell Curl: 3 sets of 8-10 reps, 90 sec. rest

3-Lying Cable Curl: 3 sets of 8-10 reps, 90 sec. rest

4-Spider Curl: 7 sets of 8-10 reps, 90 sec. rest

5-Cross Body Cable Curls: 3 sets of 8-10 reps, 90 sec. rest

6-Bicep Cable Curls: 3 sets of 8-10 reps, 90 sec. rest

7-Reverse Single Arm Cable Curls: 4 sets of 8-10 reps, 90 sec. rest

(Exercise Examples Below)

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Congrats!  You made it through Day 12 and your biceps should be burning.  Drink your post workout shake and don’t forget your cardio. 

BE SURE TO VISIT THE PREVIOUS OR NEXT WORKOUT:   Day 11: 10 WEEKS TO FIT-DAY 11: BACK & ABS Day 13:10 DAYS TO FIT-DAY 13: ACTIVE REST