Gym Rat Report: Week 7

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This week's gym rat report is all about the bicep workout. I hope you enjoyed last week's installment and are interested in a another great workout. This time, biceps. I had another great workout on Monday, along with some great pilates workouts and another round of physical therapy. We are in lovely upstate NY for Easter so getting my weekend run in is a little colder and damper than I am used to. Still got to get those miles in for June 1st!

Bicep Workout
1. Bench Pushups (4 sets, 15 reps/set): In a pushup position on a weight bench, perform regular pushups.
2. Medicine Ball Squats (4 sets, 15 reps/set, 8 lbs): Holding a medicine ball at your chest, thrust the medicine ball out while going into a squat position.
3. Chin Ups (4 sets, 15 reps/set, 60% body weight): If using the assisted machine, add weight to assist.
4. Cable Curl (4 sets, 15 reps/set, 40 lbs): Single handed cable curls using the cable machine.
5. Side Lunge (4 sets, 15 reps/set): Step to the side into a lunge on each side for one rep.
6. Dumbbell Bicep Lunge (4 sets, 60 sec/set, 12 lbs): Taking a forward lunge, simultaneously perform a bicep curl. Walk forward to perform.
7. Dumbbell Deadlift (4 sets, 15 reps/set, 12 lbs): With soft knees and straight back, bend forward and  pull dumbbells up.
8. Lunge Hops (4 sets, 60 sec/set): Hop back and forth with lunges.
9. Jacknife (4 sets, 40 reps/set): Laying on back, pull one knee in while curling and switch. This is one rep.
10. Bosu Ball Bicep Curl (4 sets, 15 sets/rep, 12 lbs): Holding a boss ball, curl it to your chin and back down for one rep.
11. Dumbbell Bicep Squat (4 sets, 15sets/rep, 12 lbs): Holding one dumbbell in your left hand, squat and place your tricep on the inside of your thigh and then curl up. Switch hands and repeat to complete one set.
Finish with a good full body stretch.