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10 Laws Of Biceps Training

Workout / Body Weight, Toning / Advanced Level / 45 Minutes

Exercise 1

Internal Rotation

Equipment: J-Bands

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 2

Elevated Forward Rotation

Equipment: J-Bands

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 3

Overhead Extensions

Equipment: J-Bands

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 4

Plank Jacks / Extended Leg

Equipment: NO EQUIPMENT

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 5

Single-Leg Extended Arm Squats

Equipment: NO EQUIPMENT

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 6

Diagonal Extensions

Equipment: J-Bands

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 7

Dumbbell Flat Bench Press

Equipment: Bench, Dumbbells

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3 Sets

8, 10, 12 Reps

30" Rest

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