Weight Training Work Break Workout – Blasting Biceps – 15 Minute Break Workout #3

*** QUOTE OF THE DAY ***
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
Arnold Schwarzenegger

*** WHAT YOU WILL NEED ***
-Dumbbells
-Water
-Towel (recommended)

EXERCISE BREAKDOWN: —————————————————————
On screen in the video once the workout begins and below:

SUPER SET 1:
USING 60 POUNDS TOTAL
2 / 25 POUND PLATES
+ 10 POUND FOR MACHINE

1. STANDARD GRIP PREACHER CURLS 8 T0 15 REPS
2. 1 ARM CURLS EACH SIDE 5 REPS
3. NEGATIVES 5 REPS

SUPER SET 2:
USING 40 POUNDS

4.BICEP CURLS 8 TO 10 REPS
5. INWARD HAMMERS 8 TO 10 REPS
6. FRONT HAMMERS 8 TO 10 REPS

SUPER SET 3:
USING 30 POUNDS

7. RIZING BICEP CURLS 8 T0 12 REPS
8. FLEX FORCE BICEP PRESS 10 TO 20 REPS

SUPER SET 4:
USING 60 POUNDS TOTAL
2 / 25 POUND PLATES
+ 10 POUND FOR MACHINE

9. WIDE GRIP PREACHER CURLS 8 T0 15 REPS
10. NEGATIVES 5 REPS

SUPER SET:
USING 30 POUNDS

11. RIZING BICEP CURLS 8 T0 12 REPS
12. FLEX FORCE BICEP PRESS 10 TO 30 REPS

– Take a couple minutes to warm up prior to this workout

COOL DOWN / STRETCH
My video available here – https://youtu.be/JUcbmN34cgU

Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.

I give 2 versions of most exercises. A novice to intermediate one and a more advanced version but we move fast so pay attention.

Light dumbbells are incorporated throughout my workouts. Preferably 1-10 pounds is recommended until you are positive of your limits.

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My name is Franklin a.k.a. Flex. I am a Certified Fitness Trainer
Group / Bootcamp Instructor, Sheriff’s Office Public Service Specialist, Husband and Father of 3 kids.