Friday January 6, 2012

Cardio and Big Guns

Run 3 Miles

Then do 3 Sets of the Following Biceps Circuit:

6 Dumbbell Curls Each Arm (12 total)
Increase weight by 5lbs
4 Dumbbell Curls Each Arm (8 total)
Increase weight by 5 lbs
2 Dumbbell Curls Each Arm (4 total)
Decrease weight by 5lbs
4 Dumbbell Curls Each Arm (8 total)
Decrease weight by 5lbs
6 Dumbbell Curls Each Arm (12 total)

Ab Wheel  1 Set of 10
Back Extension 1 Set of 20
Knee Ups 1 Set of 15
Crunches 1 Set of 30

I learned this workout in highschool and I like the pyramid style. If done right, this workout burns the biceps.

Meal 1:
Coffee and Egg Whites
Meal 2:
Almond Butter Sandwich on 1 slice of wheat bread
Meal 3:
Chicken and Brown Rice
Meal 4:
Pre Workout Whey Protein Shake
Meal 5: 
Post Workout Whey Protein Shake
Meal 6:
Chicken and Broccoli
Meal 7:
Almond Butter Sandwich on Wheat Bread
Pre-Bed Casein Protein Shake