December 1, 2013

#BOSSIT Sessions | Arms (biceps) Workout Sample

December 1, 2013
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#BOSSIT Sessions | Arms (biceps) Workout


Muscle Group – Arms (biceps)

Exercises -

  • Standing Barbell Curls
  • Dumbell Curls
  • Preacher Curls
  • Cable Curls (behind the head)


Working Sets

4 sets – Note: Warm-up sets do not count as working sets. Perform 1-2 warm up sets during the 1st exercise only.



8 reps per set


Speed of repetitions

Aim for 4 seconds on the downward phase of the movement and 1-2 seconds on the upward phase


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