Big_Dan

i did a crippling bi session on friday -

did a 1 set warm up on the cables, 30kg for 30 reps, to get the blood pumping then-

barbell curl (shoulder grip)
30kg - 12 reps
40kg - 10 reps
50kg -8 reps
60kg - 5 reps drop set to 35kg for 11 reps
(15 sec between each set )

Preacher bench , close-grip ez bar -
30kg - 10 reps
40kg - 10 reps
50kg - 10 reps
(had 10 secs rest in between set, my spotter added weight on while i stayed there)
Which doesnt seem hard, but it fcuking is lol

incline Dumbell curls -
15kg for 10 reps
20kg for 8 reps
22.5kg for 6 reps
(soon as you finish the set, give 15 secs then onto next set )

i was literally crying at the end of it !!
was a really good session !

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