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Monday, July 21, 2014

WOD- July 21, 2014

Today's workout:

Barbell Curls:
25 lbs x 10 - 2 sets to warm up
45 lbs X 10 - 3 sets


Seated Hammer Curls:
12.5lbs X's 10- 4 sets each arm

Triceps Dip Machine:
150lbs X's 15 - 3 sets


Triceps Rope Push Downs:
50lbs X's 10 -2 sets
60lbs X's 10- 2 sets
30lbs X's 10-2 sets

Cable EZ Bar Bicep Curl:
45lbs X's 10 -2 sets
50lbs X's 10-2 sets
30lbs X's  till failure

Wide Grip Bicep Curls
30lbs X's 10 -2 sets
40lbs X's 10-2 sets
20lbs X's till failure

Followed my a 3 mile run AFTER dinner.
The Wide Grip Biceps Curl works your biceps from a different angle than the traditional biceps curl and is great to add to your routine or alternate with the traditional curl. The wider grip targets the lateral or outer portion of the muscle.
Repeat this movement for as many repetitions as you can until failure.
Remember to always use a spotter when performing this and almost every other free weight exercise!

How to perform The Wide Grip Biceps Curl Exercise:

  • Grab a workout bar with an underhand grip, your hands as far apart as comfortable.
  • Hold the bar down at arm's length in front of you.
  • Bend at the elbows and curl the bar as high as you can without moving your elbows forward or back.
  • Pause, then slowly lower the bar.
- See more at: http://www.fitnessandfreebies.com/exercise/exercises/wide_grip_biceps_curl.html#sthash.k3MF1BF4.dpuf
The Wide Grip Biceps Curl works your biceps from a different angle than the traditional biceps curl and is great to add to your routine or alternate with the traditional curl. The wider grip targets the lateral or outer portion of the muscle.
Repeat this movement for as many repetitions as you can until failure.
Remember to always use a spotter when performing this and almost every other free weight exercise!

How to perform The Wide Grip Biceps Curl Exercise:

  • Grab a workout bar with an underhand grip, your hands as far apart as comfortable.
  • Hold the bar down at arm's length in front of you.
  • Bend at the elbows and curl the bar as high as you can without moving your elbows forward or back.
  • Pause, then slowly lower the bar.
- See more at: http://www.fitnessandfreebies.com/exercise/exercises/wide_grip_biceps_curl.html#sthash.k3MF1BF4.dpuf
The Wide Grip Biceps Curl works your biceps from a different angle than the traditional biceps curl and is great to add to your routine or alternate with the traditional curl. The wider grip targets the lateral or outer portion of the muscle.
Repeat this movement for as many repetitions as you can until failure.
Remember to always use a spotter when performing this and almost every other free weight exercise!

How to perform The Wide Grip Biceps Curl Exercise:

  • Grab a workout bar with an underhand grip, your hands as far apart as comfortable.
  • Hold the bar down at arm's length in front of you.
  • Bend at the elbows and curl the bar as high as you can without moving your elbows forward or back.
  • Pause, then slowly lower the bar.
- See more at: http://www.fitnessandfreebies.com/exercise/exercises/wide_grip_biceps_curl.html#sthash.k3MF1BF4.dpuf

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