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)
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
Is it possible to ass a feature to go to the next day without having to go the top Main menu. I really enjoy ur work outs. My arms are feeling stronger now 🙂
Hi Savannah,
I will definitely see what I can do, thank you for the good feedback and suggestion. Nice work with your arms!! 🙂
I love your workouts! I can feel my body getting stronger. Especially my arms. But I have a quick question. I have been doing this plan and have been eating healthy while doing it. I stepped on the scale today and I gained 4 pounds ;/ is this normal?
HI ELYSE!! Ok, so don’t panic, that means you are gaining muscle. How do you feel in your clothes? Do they feel tight? Muscle weighs more than fat, so when you weigh yourself you may seem heavier but in reality you are gearing your body up to start burning more calories and fat through the muscle gained. You should start feeling better, if you want to up your cardio a bit you can, but really focus on your nutrition like you are and don’t give up!! keep me posted on the progress or if you continue to gain.
Shannon 🙂
Ok sounds good. I was freaking out. I was telling the scale that it was going the wrong way. Haha. And thought that I was doing something wrong so it’s good to know that I’m doing ok. I’ll keep you updated for sure. Thank you so much!!! Also one other question. I have been counting my calories using my fitness pal and it tells me that my daily intake of calories should be 1,500 does that sound correct? And whatever I burn at the gym should I be eating that back or no? Thank you for your help 🙂
Elyse, Don’t throw the scale away. HAHA, but I know the feeling. You are doing an awesome job. Yes 1,500 sounds good, but just stick to the 1,500 calorie plan for your day with your workouts. Keep me posted and I am sorry this took so long to respond it didn’t show up until today.
Shannon 🙂