Arms…

DB Extensions - 8x8 @ 20lbs

DB Hammer Curls - 8x8 @ 20lbs

*Blue Band Reverse Curls - 10 reps in between each round

Cash Out:

Wide Mutt Bar Curls - 5x5 @ 66lbs

Mutt Bar Extensions - 5x5 @ 66lbs

Diamond Push Ups - 2x25

The muscles involved in reverse curls are:

Biceps brachii – biceps brachii is usually just called your biceps. The biceps has two origin points up on your shoulder, and one insertion point down on your forearm. It’s a biaxial muscle, which means it crosses and affects two joints. The functions of the biceps are:

• Shoulder flexion
• Elbow flexion
• Supination of the forearm

Brachioradialis – the brachioradialis is one of your main forearm muscles. A well-developed will push your biceps out, making for a more impressive upper arm. This will make your biceps look bigger, simply by “propping it up” from beneath. The brachioradialis muscle works alongside the biceps brachii to flex the elbow. It is also a forearm flexor.

Brachialis – located beneath the biceps brachii, the brachialis is another elbow flexor that is especially active at the start of any curling movement. Like Brachioradialis, it can push your biceps up to add to your arm size and shape

“Because reverse curls work your biceps AND your forearms at the same time, they save you from having to work these muscle groups separately. If you are short on time, this arm training twofer could be very welcome.

If you want big biceps and bowling pin forearms, this is the move for you. Reverse curls will change how your arms look, giving you upper AND lower arms you can be proud of”. - Fitness Volt 

AVG HR - 112 BPM

MAX HR - 145 BPM