Archives for Bicep Curl


Thursday Workout

8 x 4 Deadlift @ 160kg + 15 DB Shoulder Press @ 22kg
6 x 15 Rear Shoulder Fly @ 10kg + 15 Bicep Curl @ 30kg
4 x Max Push Ups
4 x Max BOSU Crunch

Monday Workout – Endurance Circuit

20 x Shoulder Press
20 x Bicep Curls
20 x Deadball Slam
(5 times through)

20 x Pull Ups
20 x Push Ups
20 x Deadball Slam

(5 times through)
20 x Torsonator Power Twist
20 x Torsonator Single arm Snatch
(3 times through)

Tuesday Workout

Circuit

  • 10mins Spin Bike
  • 20 x Shoulder Press
  • 20 x Lat Pull Down
  • 20 x Dips
  • 20 x Bicep Curl
  • 20 x Push Ups
  • 20 x Seated Row
  • 20 x Deep Squats
  • 20 x Crunches

4 times through

10mins Spin Bike

Wednesday Workout


 
 

Chest Press
sets of 4reps working up to 2rep max: 90-155kg

Bicep Curls
sets of 4 reps working up to 2rep max: 30-60kg

Shoulders
4 x 6 DB Front Raise @ 16kg
4 x 6 DB Upright Row @ 40kg
4 x 20 round the worlds @ 20kg

5min Row

Monday Workout


 

5 x 8reps Seated Row @ BW + 20 Push Ups
5 x 8reps Shoulder Press @ 50kg + 8 Upright Row @ 40kg
5 x 8reps DB Bicep Curls @ 24kg + Around the Worlds @ 20kg
5 x 8reps Insteps + 8 Swing Dips

Thursday Workout


am - Strength
  • 6 x 4reps Close Grip Lat Pulldown @ 120kg
  • 6 x 4 Shoulder Press @ 65kg
  • 6 x 4 Bicep Curls @ 50kg
  • 6 x 6 DB Snatch @ 30kg
  • 2 x Max Hanging Leg Raise ...
pm - Cardio
  • 8 x 5min Runs (2min Rest between)

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Tuesday Workout


Strength

  • 4 x 6 Chest Press @ 100kg
  • 4 x 6 Lat Pulldown @ 100kg
  • 4 x 6 Shoulder Press @ 50kg
  • 4 x 6 Bicep Curl @ 45kg
  • 4 x 6 Dips @ 40kg
  • 15min Ride

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Wednesday Workout


4 x 15 Shoulder Press @ 50kg
4 x 15 Bicep Curl @ 40kg
4 x 15 Squats @ 80kg
4 x 15 Single Hand Deadlift @ 60kg

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.