Dated: Tuesday, 8th February, 2011
Body Parts Trained: Biceps & Forearms
Training Duration: 1 hr 15 minutes (Morning)
Total Exercises: Eight
Workouts
Barbell Curls
Sets: 5 sets
Repetitions: 15 – 12 – 12 – 12 – 10
Weight (Kg): 5 – 10 – 10 – 10 – 10
Secret Exercise
Yes, I do not want to reveal this special workout just yet. Maybe, sometime in future!
Sets: 5 sets
Hammer Curls
Sets: 3 sets (Multi-exercise sets with Partial Hammer Curls)
Repetitions: 12 – 10 – 8
Weight (Kg): 8 Kg for all sets
Partial Hammer Curls
Sets: 3 sets (Multi-exercise sets with Hammer Curls)
Repetitions: 10 – 8 – 8
Weight (Kg): 8 Kg for all sets
Barbell Wrist Curls
Sets: 4 sets
Repetitions: 10 – 8 – 8 – 7
Weight (Kg): 10 Kg for all sets
Behind-the-back Wrist Curls
Sets: 4 sets
Repetitions: To Failure
Weight (Kg): 10 Kg for all sets
Reverse Wrist Curls (with H.B -> See Legend)
Sets: 4 sets
Repetitions: 25 – To Failure
Weight (Kg): 2.5 Kg for all sets
Reverse Barbell Curls (Standing)
Sets: 4-5 sets
Repetitions: 8-10
Weight (Kg): B.B only
My calorie intake
1 Apple before workout
500ml of Water during workout
2 Eggs after workout
2-Egg Omelet in Breakfast
1 glass of Milk
My feeling about the workout
Got decent pump in biceps and forearms.
Legend
B.B = Barbell
H.B = Hercules Bar
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