Superset Workout

The aim of this workout is for beginners to get accustomed to performing a simple selection of biceps exercises, followed immediately by performing another upper body exercise, such as a press up. The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps. Focus on performing each exercise with the desired amount of reps, and then immediately follow this by performing a comfortable amount of press - ups (no more than 10). You will find that as you continue with your workout, your arms will soon become tired, and the amount of press - ups you can perform will reduce. Remember you can always adjust your press - up position to make them easier, however focus on working the biceps muscles, by performing all exercises correctly. Click on each image for a full exercise description!
Date	.	Time	.
NORMAL CURLS	HAMMER CURLS	REVERSE CURLS	CONCENTRIC CURLS
.	..	.
2 Sets of 8 - 10 lifts with 30 seconds between sets.	2 Sets of 8 - 10 lifts keeping your palms facing each other.	2 Sets of 8 - 10 slow lifts. Keep palms facing down.	2 Sets of 8 - 10 lifts each side - full range of movement.
X BODY CURLS	HIGH BENCH HAMMER CURLS	ZOTTMAN CURLS	2 ARM PREACHER CURLS
.	..	.
2 Sets of 8 - 10 lifts with 30 seconds between sets.	2 Sets of 8 - 10 lifts keeping your palms facing inwards.	2 Sets of 8 - 10 slow lifts. Palms facing downwards at end.	2 Sets of 8 - 10 lifts. Use standing incline bench if no preacher.
Aim to work through all 8 exercises - however if you feel tired or sore, work for the first 4 / 6 only - don't train sore muscles. 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.		STRETCH AFTER EACH EXERCISE
		BICEPS MUSCLES STRETCH

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