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10 Laws Of Biceps Training

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

Single Leg Swiss Ball Hips Raise

Equipment: Exercise Ball, Swiss

Single Leg Swiss Ball Hips Raise

3 Sets

8, 10, 12 Reps

30" Rest

Battle Rope Squatting Alternating Waves

Equipment: Full Gym

Battle Rope Squatting Alternating Waves

3 Sets

8, 10, 12 Reps

30" Rest

Crunch

Equipment: NO EQUIPMENT

3 Sets

8, 10, 12 Reps

30" Rest

Plank Jacks / Extended Leg

Equipment: NO EQUIPMENT

Plank Jacks / Extended Leg

3 Sets

8, 10, 12 Reps

30" Rest

Single-Leg Extended Arm Squats

Equipment: NO EQUIPMENT

Single-Leg Extended Arm Squats

3 Sets

8, 10, 12 Reps

30" Rest

Leg Press

Equipment: Machine

3 Sets

8, 10, 12 Reps

30" Rest

Dumbbell Flat Bench Press

Equipment: Bench, Dumbbells

Dumbbell Flat Bench Press

3 Sets

8, 10, 12 Reps

30" Rest

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