Stripping Workout
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A Strip Down Workout will generally require a high number of reps to be performed, ideally with the same exercise. You should prepare yourself with at least 3 different weights, and simply change weights to a lighter weight when you feel the weight you're using is becoming to challenging - aim to work quickly between the weights in order to achieve maximal benefits. The aim is to finish each weight, finding the final few reps challenging (not impossible) to perform, and moving onto the lighter weight to be able to perform the exercise again whilst still maintaining good form. As you lower the weight, you should aim to choose a weight that will enable you to perform a similar or less amount of reps to your first weight. For example 12 reps at 20kg - 12 reps at 15kg 10 reps at 10kg. If working with a barbell / EZ bar, you should aim to work with a partner who can assist you in reducing the weights quickly. Always make sure the collars or any locking devices are on securely. NEVER SACRIFICE POOR TECHNIQUE IN ORDER TO LIFT A WEIGHT |
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NORMAL CURLS |
HAMMER CURLS |
REVERSE CURLS |
CONCENTRIC CURLS |
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X BODY CURLS |
ALTERNATE PREACHER |
BICEPS MUSCLES STRETCH |
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Have enough rest between exercises to be able to perform the desired amount of reps and sets, the aim is to finish each set, finding the final few reps challenging (not impossible) to perform. |
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The amount of exercises you choose will depend upon both your strength levels and weight to be used, ideally 4 for beginners / intermediates and 6+ for advanced.
If you click on each image, it will give you a full exercise description. Remember there is nothing wrong with using a lighter weight in order to be able to achieve your desired reps. |
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