Tuesday is normally my Legs and Biceps workout day, and I have been enjoying this specific Legs and Biceps routine. I of course created this workout using my Fitness Application. And it can be easily Printed and reviewed here! Now I know what you muscle heads are thinking… why wouldn’t you group Bis with Tris? Well the reason is that I have been doing the Bi Tri routine for about 2 years and I really just wanted to switch it up. Plus I feel that your Bis gas out so quickly that its difficult to incorporate them in a workout that lasts more then 30 minutes… So I grouped them with legs which are generally longer sets.
Every set is a combination of a Legs and Biceps workout. Please note this workout is not for beginners no reason to get yourself hurt.
So here is the routine(You should be using weight that makes it very difficult to get your last 2 reps):
Set 1. Dead Lift-10x | Dumbbell Curls-6::8
Set 2. Dead Lift-8x | Dumbbell Curls-6::8
Set 3. Dead Lift-6x | Incline Curls-6::8
Set 4. Dead Lift-4x | Incline Curls-6::8
Set 5. Squat-10x | Preacher Curls-6::8
Set 6. Squat-8x | Preacher Curls-6::8
Set 7. Squat-6x | Seated Curls-6::8
Set 8. Squat-4x | Seated Curls-6::8
Set 9. Hang Clean-10x | Concentration Curls- 6::8
Set 10. Hang Clean-8x | Concentration Curls- 6::8
Set 11. Hang Clean-6x | Dumbbell Curls-6::8
Set 12. Hang Clean-4x | Dumbbell Curls-6::8
*Note*: These last 4 sets I really like to switch up from Jump Squats to Jump Lunges… if your feeling up to it you can add weight to these workouts. I would advise using ankle weights first before holding the weight at your sides and jumping.
Set 13. Jump Lunge-Max | Corkscrew Curls-6::8
Set 14. Jump Lunge-Max | Corkscrew Curls-6::8
Set 15. Jump Lunge-Max | Hammer Curls-6::8
Set 16. Jump Lunge-Max | Hammer Curls-6::8