Workout Routine

Free

Mallys Bicep alt

by jyoung404

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Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Mallys Alt Bicep Day

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

60 sec

Over hand Ez-bar Curl Narrow Grip

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

60 sec

Over Hand Ez-Bar Curl Wide Grip

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8

100 sec

preacher curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

60 sec

5

–

–

8

60 sec

Bicep Curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

60 sec

Over Hand Bicep Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

60 sec

Leg raises

Set

Intensity

Weight

Reps

Rest time

1

–

–

15 +

amrap

60 sec

2

–

–

15 +

amrap

60 sec

3

–

–

15 +

amrap

60 sec

4

–

–

15 +

amrap

60 sec