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Biceps – 8th July 2014

perseverance essential to Sean Lerwill creating his cover model body shown here curling an EZ barwith FatGripz showing ripped physique abs/sixpack

Today was not the day I planned. I woke up to go for my morning run with Kate, to run past our car and see that the number plates had been stolen… again! Second time in 3months. I’m starting to hate London again.

The day didn’t get much better, and meetings ran over meaning my planned session with Kate turned into a solo quick session. However, the kit at the gym I was using was pretty good so I decided to make best use of the short amount of time, but also save today’s planned session for tomorrow.

Today’s session was:

Warm-up: mobility of the arms and light biceps exercises.

  1. Preacher curl regular grip. 12-15reps. 3030. 3sets. Last set 2 x drops sets (20-30% drop)
  2. Preacher curl close grip. 10-12reps. 3030. 3sets. Last set 2 x drops sets (20-30% drop)
  3. Incline hammer curls. 10-12reps. 3030. 3sets. Last set 2 x drops sets (20-30% drop)
  4. Standing cable curls. 10-12reps. 3030. 3sets. Last set 2 x drops sets (20-30% drop)
  5. Alternate dumbbell biceps curl. 10-12reps. 3030. 3sets. Last set 2 x rest/pause to failure.
  6. Biceps curl preacher machine. 10-12reps. 3030. 3sets.

Rests were short, around 45mins to get the session done. I’m not really a fan of single muscle group sessions, but sometimes needs must – wasn’t a great day, but I made the most of it!

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

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