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Biceps and rear delts – 23rd December 2012

Ripped Santa

Mobility warm up

50 hammer curls
45secs rest
50 reverse flyes
45 secs & increase weight

40 hammer curls
45secs rest
40 reverse flyes
45 secs & increase weight

30 hammer curls
60 secs rest
30 reverse flyes
60 secs & increase weight

20 hammer curls
60 secs rest
20 reverse flyes
60 secs & increase weight

10 hammer curls (heavy)
90 secs rest
10 reverse flyes
90 secs

10 hammer curls (heavy)
90 secs rest
10 reverse flyes
90 secs

20 hammer curls
60 secs rest
20 reverse flyes
60 secs

30 hammer curls
45 secs rest
30 reverse flyes
45 secs

40 hammer curls
45 secs rest
40 reverse flyes
45 secs

50 hammer curls
45 secs rest
50 reverse flyes

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.

Out now: The Ration Pack Diet
Plus: Pass the PRMC