Biceps – 28th December 2012

Merry Christmas from Spidey

The plan today was legs at Fitness First in Exeter with Kate and two FF members: Damian & Michaela. We trained last Friday together & smashed pull-ups & triceps, dips & biceps supersets. Usually Gold Members are allowed a guest in on a Friday, Saturday and Sunday, however, for some reason the girl supervising the club made two flimsy excuses and denied Kate and I entry.

After that treatment, I thought a comic book hero would lighten the mood! Plus, the 700th Spiderman comic was just released & Peter Parker killed off by Marvel!!! What? Exactly!

So, we returned home to my lighter weights (not heavy enough for the leg session planned!) and did the following:

Mobility Warm ups.

Biceps Dumbbell Curls (slow tempo)
12 reps
Rest while partner trains
10 sets

Biceps concentration curls (slow tempo)
10 reps
Rest while partner trains
5 sets each arm

Biceps powerbag curl
10 reps
Rest while partner trains
5 sets

Alternate biceps dumbbell curls
15 reps
30 secs rest
5 sets

Great session, big pump in the arms! Always great to be able to change your plans and adapt. Legs will be hit on Sunday now – oh, and both members will be complaining about our treatment at the Fitness First club in Exeter.

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.